




E3 








Sl^S^s 



WARMAN'S 

PHYSICAL TRAINING 

OR 

THE CARE OF THE BODY. 



E. B. W ARK AN, A. M ., CHICAGO, ILL, 



AUTHOR OF PRINCIPLES OF PRONUNCIATION IN WOR- 
CESTER'S DICTIONARY. PRACTICAL ORTHOEPY AND 
CRITIQUE. PRINCIPLES OF READING, RECIT- 
ING AND IMPERSONATING. 



Fourth Edition, Revised and Enlarged. ' 

f IUN 6 18 
/(ay J 

^SHiNGTO^- 



"Obedience is better tha?i sacrifice." 



CHICAGO AND NEW YORK: 
PUBLISHED BY A. G. SPALDING & BROS. 

1889. 



Copyright 1885, by E. B. Warman. 
Copyright 1889, by E. B. Warman. 



PUBLISHERS' NOTICE. 



Prof. Warman nas been eminently successful in all 
parts of the country in teaching his most valuable of 
all systems of Physical Training for the symmetri- 
cal development of the body. 

This manual is the result of years of experience in 
the school-room and upon the rostrum; hence we take 
pleasure in introducing it to the public as the most 
practical work of the kind extant. It is especially 
adapted to the needs of schools, colleges, etc. 
Respectfully, 

A. G. Spalding & Bros. 



AUTHOR'S PREFACE TO THE FOURTH 
EDITION. 

REVISED AND ENLARGED. 

Not long since, upon the literary sea, we launched 
a little barque. It was so small that, among the 
myriad of others, we knew not if notice would be 
taken of it, but sent it forth to meet its fate. We did 
not predict for it a voyage upon an unruffled sea; 
hence we built it of seasoned timber gathered from 
our ripened experience. We fashioned it 

" Staunch and strong, a goodly vessel 

That will laugh at all disaster, 

And with wave and whirlwind wrestle." 

True, the little craft was not wholly original, for 
others had been built; but the design and the arrange- 
ment of the apartments were the result of our own 
handiwork, growing out of the knowledge of the 
great need of 

PRACTICAL PHYSICAL TRAINING IN THE SCHOOLS | 
AND COLLEGES. ' 

We have met the demand, and from the various 
ports — Colleges, Seminaries, Schools, Homes, etc., 
the little barque has returned, having had a most 
successful voyage. 

We are now importuned to rebuild and enlarge 
our former structure. We have complied with the 
request, having greatly improved every department; 
and we vouchsafe health and happiness to all who 
embark with us, and follow our directions. 



PUBLISHER S PREFACE. 

Apartment No. i contains many timely sugges- 
tions as to 

THE CARE OF THE BODY. 

By living in accordance therewith not only will many 
years be added to one's life, but life will be added to 
one's years. 

Apartment No. 2 has been arranged with a view 
to school-room conveniences, and zVzconveniences. 
We furnish therein our 

system of exercises without apparatus. 

These, with few exceptions, can be taken in very 
small space — even for classes. 

Apartment No. 3 has also been arranged with 
a special view to class exercise in limited quarters. 
These can be given by children in school, while 
standing by the desk. In this apartment will be 
found our thorough, complete and practical 

SYSTEM OF DUMB-BELL EXERCISES. 

These have been especially prepared for the 
strengthening and developing of the entire body. 

Apartment No. 4 presents, in the most concise 
manner, as the result of years of labor in this field of 
physical training, our 

SYSTEM OF INDIAN-CLUB SWINGING. 

Believing, as we do, in thoroughness, we have 
prescribed a system for the mastery of one club, ere 
the attempt is made to control two. 

Without further ceremony, we launch the new 
barque with its rich cargo, trusting it will fully 
serve its mission. Bon voyage. 

E. B. WARMAN. 

Chicago, III., April 29th, 1889. 



INDEX TO CONTENTS. 

PAGE 

The Care of the Body 1 1 

Physical Training for Schools, etc , 15 

Whiskey 17 

Tobacco Chewing and Smoking 18 

To Secure Longevity 31 

Degeneracy of Man 36 

General Rules of Health 39 

Fresh Air , 42 

Correct Breathing 43 

Bathing 45 

Catarrh 46 

The Throat 47 

The Care of the Feet 48 

The Color of the Clothing 50 

Magnetism , , . 52 

Sleeping at Will 55 

Belt and Corset. 60 

Symmetrical Development 64 

Exercises without Apparatus 67 

The Lungs » 68 

The Chest 69 

The Shoulders 70 

The Fingers 71 

The Wrists 72 

The Elbows 76 

The Shoulders „ 78 

The Neck , 80 

The Waist 84 

The Hips , 87 

The Knee 89 

The Ankle 91 



INDEX TO CONTENTS. 

PAGE 
Exercises without Apparatus — Continued. 

The Calf and Thigh „ . . 93 

The Thighs 94 

The Fore-arm , 95 

The Chest 96 

Physiological Charts 98 

Key to Figures of Muscular System 100 

Dumb-Bell Exercises — i\)2 

Indian-Club Swinging (one club) 121 

Inward, Right 124 

Outward, Right 125 

Outward, Left. 126 

Inward, Left 127 

Poise and Drop, Left 128 

Poise and Drop, Right 129 

Outward Right — Outward Left 130 

Large Wheel — Right to Left ..... .... 131 

Large Wheel — Left to Right 132 

Small Wheel— Right to Left 133 

Small Wheel — Left to Right ...... 134 

Poise, Drop and Inward, Right 135 

Poise, Drop and Inward, Left 136 

Drop and Inward, Right and Left 137 

Small Side-Circles, Right 138 

Large Side-Circles, Right 139 

Large Side-Circles, Right (Reverse) 140 

Small, Large, Diagonal, Large, Right 141 

Small Side-Circles, Left 142 

Large Side-Circles, Left 143 

Large Side-Circles, Left (Reverse) 144 

Small, Large, Diagonal, Large, Left 145 

Chin-Knocker, Right 146 

Chin-Knocker, Left 147 

Lever, Right , 148 

Lever, Left 149 

Inward and Forward, Left 150 

Inward and Forward, Right 151 



INDEX TO CONTENTS. 

PAGE 

Indian-Club System (one club), Condensed for Calling 152 

Indian-Club Swinging (two clubs) 155 

Point, Left and Right 156 

Small Left and Large Right 157 

Small Right and Large Left 158 

Alternate 159 

Backward Drop 160 

Forward Drop 161 

Outward Left and Backward Drop Right 162 

Alternating Outward „ 163 

Alternating Inward 164 

Double Small Circles 165 

Left, Right, Both.. 166 

The Windmill 167 

Forward and Inward, Left Side 168 

Forward and Inward, Right Side 169 

Alternating 170 

Right, Left, Right, Left, Front, Front 171 

Small Side-Circles , 172 

Double Inward 173 

Double Sweeps 1 74 

Sides, Inward, Sweeps 175 

Small Sides, Left and Right 176 

Small Sides, Alternate Right 177 

Small Sides, Reverse, Right 178 

Out, In, Out, Under, Toss, Left 179 

Right Horizontal 180 

Left Horizontal - 181 

Check 182 

Shoulder Brace 183 

Full Arm, Reverse 184 

Windmill and Alternate. . . .. 185 

The Finish 186 

Taking the Clubs Artistically 187 

Indian-Club Swings (two clubs), Condensed for Calling 188 



"If any man defile the temple of God, him shall God destroy, 
for the temple of God is holy, -which temple ye are" 



PHYSICAL TRAINING; 

OR, 

THE CARE 8F THE B0DY. 

BY 

E. B. WARMAN, A.M. 

CHICAGO, ILL. 



" Holier than any temple of wood or stone, consecrated to 
divine right and divine purposes, is the human body." 



We are aware that in a measure all that is good has 
been said before; all that is noble has been thought 
before; but is there less need of re-saying the good, or 
re-thinking the noble ? We are also aware that vol- 
umes have been written on the subject of physical 
training, yet we fail to see a proportionate amount of 
benefit resulting therefrom. We naturally ask our- 
selves, Why is this ? 

Trusting that we may not seem presumptuous, we 
shall undertake to solve this problem. It arises from 
one of two causes; either that the various modes of 

(«) 



12 PHYSICAL TRAINING. 

exercises have not been placed before the public in a 
way to make them practical as well as pleasurable, or 
that such modes as have been given have been abused 
by unwisely using them, thereby causing the public to 
become prejudiced against anything that pertains to 
manly sports. 

There is not an art, science or religion extant that 
cannot be abused; should we then condemn them all, 
or should we not, rather, as representatives of such 
a calling, do all in our power to exalt the true ideal, 
and thus establish our forces against the enemy of 
that which is high and grand and ennobling? 

We wish to define our position at the very outset 
by answering the question — to what end should phys- 
ical training be taught ? Health should be the pri- 
mary object. You have it ? Then exercise to keep 
it. The end or aim of training in physical exercise 
should not be with a view to muscular development 
only. 

The secondary object of physical training should be 
symmetrical development and graceful carriage of the 
body. No teacher should lay claim to proficiency, 
and no book to completeness that disregards this 
theory. We find, even among gymnasts, a great deal of 
abnormal development. 

Did you ever ask a man to show his muscle ? You 
did ? What muscle ? You did not specify any par- 
ticular one, yet you asked him in the singular, indi- 
cating thereby that he has but one. Nine hundred 
and ninety-nine men out of every thousand will at 
once put up the arm and show you the biceps. Is it a 



PHYSICAL TRAINING. 13 

criterion of strength ? Not by any means, not even of 
the arm for all purposes. It is often an indication of 
weakness somewhere else, especially if over-developed. 
It is a test of strength in pulling or lifting. Such a 
development will not materially aid one in striking a 
powerful blow, for the triceps (which is used in strik- 
ing or pushing) may have been neglected. To satisfy 
yourself concerning the development of these muscles, 
push against some solid substance with your right 
arm, the palm of the hand resting against the object ; 
then feel the upper portion of your arm, back and 
front, with the left hand, and you will readily perceive 
that the forepart of the upper arm (biceps) shows no 
special development, while the back part (triceps) is 
quite solid. Reverse the exercise by pulling a heavy 
object toward you, or raising a heavy weight from the 
floor by bending your arm at the elbow, and you will 
at once feel (by using the left hand), that the muscle 
of the fore part of the upper arm (biceps) immedi- 
ately rounds and fills out, while the back part (triceps) 
becomes nearly level. 

An expert rower should be an expert boxer, and 
thus equalize the development and consequent 
strength of his arm. What ! Is boxing manly ? Yes, 
when a,, man boxes. Anything that a man does is 
manly ; anything that a woman does is womanly. 
Next to God Himself there is nothing grander than a 
manly man and a womanly woman. There are many 
who regard boxing as brutal It is, when you make it 
so. So is rifle practice ; so is saber exercise ; so is 
anything that may be abused. Because you are an ex- 



14 PHYSICAL TRAINING. 

pert with the gloves, there is no more danger of you 
entering the prize ring, or developing a disposition to 
pommel everybody, than being an expert with the rifle 
or saber will develop a desire to go around and shoot 
or slice up your neighbor. Apropos to this we state 
the familiar quotation: "It is glorious to possess a 
giant's strength, but it is cowardly to use it as a giant." 

Let the poor, hollow-chested, bad livered, dyspeptic 
grumbler against manly sports, come out of his little 
den, doff his coat and vest, breathe freely, purely and 
deeply of the fresh air that the Almighty has so freely 
and so plentifully given; then let him take up a pair 
of Indian-clubs, or hurl the ball, or pitch the quoit,' or 
poise the rifle, or use the dumb-bells, or tug at the 
oar, and he will go back to that self-same den and 
acknowledge to the world, through the silent but pow- 
erful medium of the pen, that he was wrong in attack- 
ing the thing itself when his blows should have been 
leveled at . its misapplication or abuse. We exclaim 
with Dr. Foss: "Let these things be done with the 
distinct recognition that we have a higher nature, and 
in such a manner and measure as to do no harm to 
what is best and noblest in this loftier realm." 

We have spoken of health of body and carriage of 
body as distinct aims of physical training; but we 
must not stop there, for it is threefold in its mission; 
it will give us what the old Latin poet prayed for — 
"A sound mind in a sound body." Many of our col- 
leges are supplied with a gymnasium, which too often 
proves a detriment, from the fact that so many of them 
are without a competent teacher, the lack of which 



PHYSICAL TRAINING. 15 

compels the pupil to choose his own exercises, as well 
as the manner of taking them; consequently he will 
either overdo in the first few weeks and then cease al- 
together, or will resume only spasmodically, both of 
which are hurtful. Possibly he may continue daily, 
but in the absence of an instructor he will take only 
such exercies as are the most pleasurable to him, 
thereby developing one set of muscles at the expense 
of others. All these things need special care. Any 
exercise, to produce lasting and beneficial results, 
should be regular, but never violent. Many persons act 
upon the supposition that physical exercise must be 
fatiguing or exhausting, in order to be strengthening ; 
such exercises are instead, debilitating. 

PHYSICAL TRAINING FOR SCHOOLS, ETC. 

We would prescribe a course of physical training 
that should be obligatory as a part of the curriculum 
of every school, college and seminary. The teacher, 
be it he or she — it is no longer a question of sex but 
of gumption — should be genius enough to enthuse the 
pupils so that the exercise will not be looked upon as 
irksome, but as a pleasure. But it may be argued 
that the majority of colleges do not have, nor can they 
afford, a first-class gymnasium. No first-class college 
can well afford to be without one, or at least some 
good form of every-day gymnastic exercise. It is 
also considered that the exercise is not becoming to a 
lady. It is, if she provides herself with a becoming 
costume. 

The demands of the physical are in every way 



l6 PHYSICAL TRAINING. 

equal to the demands of the mental. Exercise of any 
kind to be beneficial, should be general. If too much 
attention is given to the physical development and 
the mental is neglected, the brain will become corre- 
spondingly weak in its functions. The same rule ap- 
plies to excessive mental development, drawing the 
much needed blood of the body to supply the brain. 
Brain work is much more exhaustive than hand work. 
Dr. W. W. Hall very aptly puts it thus: "The farmer 
can work from morning until night from one week's 
end to the other, and thrive upon it; the brain worker 
cannot profitably spend more than six hours out of the 
twenty-four. The most successful and voluminous 
literary men of our time, who maintain their vigor to 
a good age, do not spend more than four or five hours 
at their desk, having : found that that was the limit of 
their endurance and pleasurable labor." 

The body, also, needs the utmost care, as it is the 
sacred temple for the indwelling of the soul. Do our 
young men and young ladies so regard it when, as it 
is termed, they are "getting an education" ? An edu- 
cation of what ? Simply of the mind, while the body is 
so neglected that processes are going on which are 
sapping the very life from the foundation of that 
mind. How many weak, debilitated, half-alive men 
and women are knocking at the doors of our halls of 
learning and asking admittance. It were just as rea- 
sonable to adorn a tumble-down shanty with a man- 
sard roof, as a physical wreck with an accomplished 
education. 

Stand before any institution of learning and watch 



PHYSICAL TRAINING. I 7 

the young men as they emerge from the building and 
pass down the street. You will find scores of them 
with whom the head seems running away with the 
body, not because the head is so large, but because 
the body is so small. If you want a fair representa- 
tive of the average student who neglects physical cul- 
ture, just put a large round doughnut on a hairpin. 

WHISKEY. 

Do the young men of our day realize the value of 
the human system when they put that thief in their 
mouth which steals away their brains ? It attacks the 
very citadel, and when the brain is stupefied, what can 
they expect of the body ? How well Shakespeare 
understood this when he put these words in the mouth 
of Lady Macbeth : 

" His two chamberlains will I with wine and wassail so conyince, 
That memory, the warder of the brain, shall be a fume, 
And the receipt of reason, a limbeck only ! " 

Yet, in the face of our attack on whiskey, we have no 
hesitancy in saying : " Whiskey is the best thing in the 
world for a man — when he is dead! It will preserve 
him. But it is the worst thing in the world for pre- 
serving a man when he is living." So says Dr. 
Guthrie. 

If you want to keep a dead man, put him in whiskey ; 
if you want to kill a man, put whiskey in him. It was 
undoubtedly, a good thing for preserving the dead 
admiral when they put him in a rum-puncheon, but it 
was a bad thing for the sailors when they tapped the 

2 



X5 PHYSICAL TRAINING. 

cask and drank the liquor, until they left the admiral, 
as he had never left the ship, — high and dry. 

While we are speaking of those things which ruin 
our beautiful temples, we would like to say a word 
that would plead like "angels, trumpet-tongued, 
against the deep damnation " of the most pernicious 
and filthy habit of 

TOBACCO CHEWING AND SMOKING. 

The liquor question has been so ably handled by 
competent writers, and the tobacco question so little 
discussed, comparatively, that we prefer to devote 
more time and space to the latter. The results of 
liquor are so generally understood, and its evils so 
widely known, and its horrible consequences shunned 
by all lovers of peace and harmony; while the slaves 
of tobacco, with their pernicious habits, find their way 
in nearly every family of our land. Too little is 
actually known of the terrible results arising from this 
evil; though ignorance is no excuse for the violation 
of a law. 

The filthy spittoon — cuspidore is too refined — should 
take its place by the side of the whiskey jug, i. e., it 
should have no home in a refined or Christian family. 

We like to say all the good we can of everything ; 
so we can truthfully say there is nothing better than 
tobacco — for removing insects from plants. Just take 
that pound which was bought to put in the mouth and 
put it in three pints of boiling water, and by pouring 
it on the plants it will destroy the insects instead of 
killing the man ; or, if the habitual tobacco user does 



PHYSICAL TRAINING. 19 

not want to waste the tobacco, let him take a good hot 
water bath, and the water will be sufficiently perme- 
ated with the tobacco poison from his system to do its 
deadly work on the insects. 

What effect has tobacco upon this system of ours, 
which we should study to preserve in all its beauty 
and strength? Allow us to mention but a few (?) of 
the evils: Headache over the eyes; nervous head- 
ache, with sickness of the stomach; deafness; partial 
blindness; running of the eyes; cancer of the lips; con- 
sumption, preceded for years by a cough; asthma; dys- 
pepsia; palpitation of the heart; paralysis of the upper 
part of the body ; neuralgia, especially of the face, 
head and neck; swelling of the gums and rotting of 
the teeth; enfeeblement of the lymphatics; enlarge- 
ment of the glands of the face and neck, making the 
chewer thick about the cheeks and lips; lethargy; 
morbid appetite for spirituous liquors; morbid appetite 
for highly flavored food; indistinct taste; indistinct 
smell; imperfect sense of touch; obtuseness of the 
moral sense; uncleanness of person; stentorian or 
snoring sleep; a sense of dullness and of great debility 
when first waking from sleep until one has had a chew 
or smoke; confirmed and incurable disease, and pre- 
mature death. 

We wish to call your attention to some quotations 
from a discourse delivered at Island Park assembly 
July 23, 1885, by the Rev. George L. Curtis, M. D., 
D. D. of Seymour, Indiana : 

" The chemical elements of tobacco are decidedly 
poisonous to the human system, for which there are 



20 PHYSICAL TRAINinG. 

no known antidotes. The first element is a volatile 
oil or fat, obtained by distilling the smoke of tobacco. 
It has the odor of tobacco, and when inhaled pro- 
duces the same sensations as smoke. When applied 
to the nose its pungency causes vomiting, taken inter- 
nally it produces giddiness, nausea, and a staggering 
walk ; it is poison. 

" The second element is a volatile alkali, called 
nicotine ; it is a deadly poison, next in rank to prussic 
acid. One drop is sufficient to kill a dog, if placed on 
his tongue. One drop, evaporated in a room holding 
two hundred people, is so penetrating that it will 
drive .them out in a few moments. 

" The third element is an empyreumatic oil, obtained 
also by heat. A drop of this poison placed on the 
tongue of a cat will cause horrible agony, convulsions 
and death, in from two to four minutes. 

" These three chemical substances are all developed 
in burning tobacco, either in smoking a cigar or pipe. 
In the residuum of a pipe long used they exist in a 
dark-brown or tanny mass of offensive matter. 

" If you take a mouthful of tobacco smoke, and 
expel it through a clean white handkerchief, you will see 
when it passes the fabric that it makes a black spot. 
Examine this black matter under a microscope of five 
hundred diameters, and you will see the crystals of 
nicotine, the oil globules and the acid. These enter 
the mouth with the smoke, and some of it is absorbed 
directly, and other portions of it after a time, and so 
they enter the circulating system. 

" The manner in which tobacco is used is not in 



PHYSICAL TRAINING. 2t 

harmony with any of the laws of our being, or our 
health. Chewing, and then expectorating, is contrary 
to the use designed in the making' of our tongue, 
teeth, lips and palate. It was never intended that we 
should chew substances and expectorate them. Deglu- 
tition was designed to follow chewing, but to swallow 
tobacco is dangerous. Man is the only spitting ani- 
mal known except the cat, and it does not spit until it 
is mad. Smoking, develops the chemical principles of 
tobacco, all of which are rank poisons and extremely 
dangerous. In smoking, the heat passes down too 
rapidly and causes changes which cannot be met by 
any anti-poisons. It turns the mouth, out of which 
ought to come blessings, into a chemical shop, where 
vile things are compounded. 

" The physiological effects of tobacco are destruc- 
tive of health and life. In chewing tobacco, the sali- 
vary glands are stimulated to undue activity. In 
health, these glands secrete an average of three pounds 
every twenty-four hours ; when one is chewing tobacco 
he secretes from eleven to thirteen pounds every 
twenty-four hours. You can calculate how long it 
would take a man to spit himself away." 

A man who expectorates that filthy tobacco juice 
must not expect to rate among the cultured and 
refined. * 

" In chewing tobacco the glands become enlarged; 
the microscope shows the substance congested, 
hardened and thickened, and the orifices hardened 
and enlarged by such constant stimulation. 

" Give an expert microscopist a section of the 



22 PHYSICAL TRAINING 

parotid gland, and he will tell you whether that person 
was a tobacco chewer or not. Chewing, brings some 
of the poisons into the system by the absorbing ves- 
sels of the mouth and throat. These injuriously 
affect both the circulating and nervous system. 

"A cigar, wet, and laid on the stomach of a child, 
will produce sickness, for the skin absorbs the poison 
of the tobacco. In smoking, the three poisons alluded 
to are developed. In an old pipe, used three months, 
the residue in the bowl is a compound of all these 
active poisons. 

" In Ohio, a little girl fell against the stove and 
burned her lip. The burn did not heal so rapidly as 
her grandmother thought desirable, so the grand- 
mother, — a great smoker — called the little granddaugh- 
ter to her, and, running her finger around in the bowl 
of the pipe, took the black tobacco juice and rubbed 
on the little girl's sore lip. In a few minutes the child 
was in violent convulsions, and in twelve hours died. 
The old pipe killed her. 

" Tobacco- also affects the heart. It causes par- 
alysis and intermittence of pulse beats. A doctor in 
New Hampshire was consulted by the mother of a 
girl four years old, who was affected with a severe 
eruption on the face. The mother was anxious, from 
having heard stories of its effiicacy in other cases, to 
make an application of tobacco. The physician, 
however, advised the contrary and left, to visit a sick 
neighbor. While prescribing for the latter, he was 
called back in haste to the child, whom he found 
senseless and motionless on the floor. The mother 



PHYSICAL TRAINING. 23 

informed him that, being still persuaded that tobacco 
would be beneficial, she had, after he retired, taken 
some from the bowl of a pipe and rubbed it on the 
child's face. The child set out to walk across the 
room immediately after the application, but had not 
gone half way before she fell in the condition in which 
he found her. The physician worked an hour, resort- 
ing to various means for resuscitating the child, the 
pulse occasionally reviving and then dying away 
again, until finally animation was restored. For years 
afterward the child was subject to alarming nervous 
symptoms, and is now puny and feeble. Her consti- 
tution previous to the experiment was good, but the 
shock upon the nervous system was so severe that she 
never recovered, and probably never will. 

"Now a word as to the effect of tobacco on the 
brain worker. Men cannot be as good students who 
use tobacco as those who abstain. In the Medical 
College of Indiana for 1883 and 1884, the students 
who wholly abstained from tobacco stood, in final ex- 
amination, at 87.33, while those who smoked, or chewed 
and smoked, stood at 80.14. Dr. Dio Lewis made the 
statement that ' not a man addicted to the use of 
tobacco has taken the honors in Harvard College for 
the past fifty years, though five out of every six stu- 
dents use the weed.' 

" Many years ago, the Council of Berne, in Switzer- 
land, recognized the principle that ' tobacco is a deadly 
foe to mind development,' and they at once issued an 
edict prohibiting the use of tobacco to youths under 
fifteen years of age. 



24 PHYSICAL TRAINING. 

" The French Minister of Public Instruction, after 
classifying the pupils into smokers and non-smokers, 
finding the latter to be the better students, contem- 
plated the prohibition of the use of tobacco in all the 
colleges of France." 

We anticipate the question in reference to the harm- 
less (?) cigarette. If you have any pride at all in 
regard to the body; if you wish to retain the home of 
the soul as a fit dwelling place thereof; if you have 
any ambition, any of you young men, to become ath- 
letes, listen to the words of Mr. J. M. Lafiin, a New 
York athlete, when interviewed, by a New York Sun 
reporter, touching the subject. He replied: "There 
is no engine of destruction known to humanity to-day 
doing more damage than the popular cigarette." 

We have no doubt that there may be those who 
claim to have used tobacco, in some form or other, 
many years, and have not experienced any serious 
results. We know of a man who lived to be over one 
hundred years old, and had used it all his life, and that 
to excess. He lived, but he transmitted the poison to 
his entire family of children, all of whom died at an 
early age. We might say, "Poor man! we pity your 
weakness/' but we extend our sympathy in another 
direction and say, "Poor wife! we admire your 
strength." 

It is wonderful how much this system of ours will 
endure before it yields to the inevitable. Let no 
young man take the example, just given, as a criterion. 

It should be reason enough for abandoning the use 
of tobacco that it produces such a foul breath and 



PHYSICAL TRAINING. 25 

such filthy habits. Can we find nothing in the Script- 
ures concerning it? Yes, and he who uses the weed, 
especially to excess, may take consolation therefrom: 
" Let him that is filthy be filthy still." ■ 

The odor of the tobacco user's breath is abomi- 
nable. Charles Lamb, in writing his " Farewell to 
Tobacco," gives us the following: 

" Stinking'st of the stinking kind, 
Filth of th' mouth and fog of th' mind ; 
Africa that boasts her foyson 
Breeds no such prodigious poison." 

An expert will tell by the breath the character of 
the materials passed down the throat or in the mouth. 
There is an alcohol breath, a beer breath, a wine 
breath, an opium breath, an onion and garlic breath, 
and a tobacco breath. But the breath of onions and 
garlic is the ambrosia of the night-blooming cereus, or 
the balm of a thousand flowers, or the spicy odors of 
Ceylon's isle, when compared with the tobacco user's 
breath. 

There was an old colored woman with whom some 
one expostulated concerning her offensive breath, say- 
ing: " Mammy, your breath will disgust and frighten 
away the angels." She happened to have the best of 
it, however, for she quickly parried the blow by the 
reply: "Bless you, honey, I specs to leave dis bref 
behind when I goes to de angels." 

Of all the men who need reforming, we would espe- 
cially recommend for worthy consideration and for 
the prayers of a Christian people, our ministers, our 



26 PHYSICAL TRAINING. 

D.D.s, and our lecturers on temperance, who, in the 
least degree, are addicted to the use of tobacco. No 
man who is a moderate smoker has the right to preach 
against moderate drinking. Any man, whatsoever his 
station in life, who uses tobacco, forfeits his right and 
weakens his power to raise his voice against tobacco's 
companion. Alcohol and tobacco are twin demons. 
Temperance men, you cannot cure a drunkard while 
he is a slave to his pipe. Leading physicians claim 
that one artificial appetite generates another. True, 
every smoker and chewer of the filthy weed is not a 
drinker of intoxicants, but instances are very rare 
where the drunkard is not a slave to tobacco. As 
Horace Greeley once remarked: " Show me a drunk- 
ard who does not use tobacco, and I will show you a 
white blackbird." But little good can a minister do 
in preaching a gospel of purity and self-denial while 
he indulges in the use of the filth. In a certain theo- 
logical seminary in Chicago, among the instructors, 
there are four out of seven, all D.D.s, who use tobacco. 
These are the men who are teaching our young men, 
by precept and example, to go forth and proclaim the 
sweet, pure truths of^the gospel. Selah! ! 

We know of a young man who applied to this sem- 
inary for admission, but, on learning the fact just 
stated, he was so shocked that he left at once and took 
the course at another seminary in the same city; thus 
being obliged to change his denominational prefer- 
ence. For our part, we would not knowingly listen to 
an expounder of the teachings of Christ when those 
teachings came through such a dirty channel. We 



PHYSICAL TRAINING. 27 

would prefer to worship under our own vine and fig- 
tree. You will observe that we adopt the motto we 
would have all men adopt; viz., Feel not the public pulse 
to see if it beats in unison with yours. God despises a 
coward. As you would strike straight from the 
shoulder, physically, so you should strike straight 
morally. 

After lecturing on this subject in a certain church 
in Jowa, the pastor stepped forward, when the follow- 
ing colloquy took place: 

" Mr. Warman, I am pleased to have you express 
yourself so freely and so forcibly on the care of the 
body, but /would not dare to do it." 

" Have we not spoken the truth ? " 

"Ay, every word is true as gospel." 

" Then, my brother, is it not logical to conclude that 
you dare not speak the truth ?" 

" Ah, but my bread and butter would be at stake." 

" Then, for God's sake, and for humanity's sake, 
take the bread and let the butter go. We would 
rather live on a dry crust and carry about with us the 
sweet consciousness of being true to our convictions 
than to live in clover, and have bread, butter and 
honey." 

It is not our desire to interfere with any one's lib- 
erty, only to draw a line on that liberty. His lordship 
may, at his own home, fill the house from cellar to 
garret with fumes of the weed, and no one object, 
unless it be his wife, and we would ask her if she 
remembers when, in years agone, she said, " No, sir, 
smoking Is not objectionable;" but we cannot under- 



28 PHYSICAL TRAINING. 

stand how men can be so selfish, and lack so much of 
the chivalric spirit for the fair sex that they will put 
ladies to any amount of discomfort, and thus satisfy 
their own selfish desires, by insisting upon the liberty 
to smoke in public places. We rejoiced to read upon 
a street car in Cincinnati the following order: " Smok- 
ing is prohibited upon any part of any car of the Cin- 
cinnati street-car lines." 

If you will not count the cost as regards health and 
morals, then give a moment's consideration to the sub- 
ject financially, and see what an expensive luxury it is. 

Three 5 -cent cigars daily for five years, with 6 per 
cent, compound interest semi-annually, amounts to 

$3i3-95- 

Three 5 -cent cigars daily for fifty years, with 6 per 
cent, compound interest, semi-annually, amounts to 
$16,236.37. When a man, at the age of seventy, has 
saved the snug little sum of $16,000, and it is his mis- 
fortune to lose it by fire, how he mourns; but what of 
the thousands of men around us who, from twenty to 
seventy, have deliberately sat down and enjoyed seeing 
the smoke of their $16,000. True, it was only a nickel 
or a dime at a time. These are facts — " stubborn 
facts," and figures never lie — except in election 
returns. 

The burning of the filthy weed is but a small item 
when compared with the destruction of mind, body 
and morals. In your school-rooms, in your churches, 
in your offices, in your shops, in your public halls, in 
your hotels, in your theological seminaries, ay, in- 
your pastor's study,- we would have you hang up, in 



PHYSICAL TRAINING. 29 

the most conspicuous place and made in the most 
attractive manner, the motto found in first Corinthians, 
third chapter and seventeenth verse. 

Here is missionary work for the good sisters. They 
need not go to foreign lands; in many cases they need 
not go from the shelter of their own homes. 

We fear you will begin to think you are listening to 
a dissertation on tobacco, instead of physical training, 
but, considering the care of the body, we attack it 
because it is such a powerful enemy. Then let us 
entreat you, as you value your soul, your body, your 
influence and the world's happiness, abandon the habit 
if formed, and if not, avoid it; live and die with a 
clean mouth, a sweet breath, a steady nerve, and a 
clear conscience. 

We trust we have mentioned sufficient results arising 
from the use of this poisonous weed to set young men 
and young women to thinking. Young women? Yes, 
young women. We can point you to scores of cases 
where young men have been encouraged in smok- 
ing because young ladies have said that it looked 
manly. 

We cannot imagine how a young lady of culture 
and refinement, or of any delicacy whatsoever, can 
press her pure lips to those of an habitual tobacco 
chewer. She may possibly summon up courage 
enough to do it before marriage, as she may have an 
object in view — hopes to reform him; but after mar- 
riage we are inclined to think she will offer her cheek 
instead of her lips, and in some cases it would take a 
pretty strong cheek to do that. 'Twere better to 



30 PHYSICAL TRAINING. 

intorm him before marriage than to try to reiorm him 
after marriage. 

The effect of tobacco upon the voice is also very 
injurious. It destroys the higher and purer tones. 
Our tenor singers are fast disappearing in consequence 
thereof. 

One word more and we will leave the subject, strong 
as it is. There is scarcely anything from which we 
may not realize some good; so with tobacco. If any 
one is preparing to go as a missionary among the Can- 
nibals, let him console himself, if he is an habitue 
of tobacco, that he will be perfectly safe with them, 
for they will not eat a man whose system is saturated 
with the vile stuff. They show good taste.' And yet, 
we are brought to a halt, for this pernicious habit may 
not save one, after all, for they probably do their 
carving before they eat, and this would be too late to 
do one any good. We have met men, however, who, 
we think, would be perfectly safe, unless the Cannibal 
were exceedingly lively, for the acute olfactory of the 
latter would give him warning as to the kind of animal 
he was approaching. 

We suppose that a first-class Cannibal, coming from 
one of the first-class families, would prefer to smoke 
his own meat. 

Let us impress upon you, whatever may be the sin 
you are committing against your body, this thought: 
Do not do that which you know to be hurtful, thinking that 
you may escape the penalty. Nature is unrelenting, and 
there is no vicarious atonement for sins against, her. 
Nature sets her mark of disapproval on all who dis- 
obey her. 



PHYSICAL TRAINING. 31 

We would establish one law — whether of the body 
or of the mind, whether it is in the form of pleasure 
or of physical exercise; /. e., it should be encouraged 
or discouraged according as its effects are beneficial 
or otherwise to the health and to the morals. 

TO SECURE LONGEVITY. 

Alternate mental effort with some pleasant physical 
pastime. There is no one in any occupation who can- 
not find an opportunity, between the hours of rising 
and retiring, for at least a few moments exercise. 
When the brain is overtaxed, do something to draw 
the blood to other portions of the body. There is 
nothing gained by too steady mental application, for 
the mind needs rest, and nature demands it; and un- 
less one yields to the demand, he will lose time in 
trying to collect and concentrate his thoughts. A 
change in the line of thought is also essential, for end- 
less monotony will wear the fiber of any mind. The 
human body is like an engine; it will suffer a great 
amount of wear and tear with but little care, but with 
proper care the body may be so strengthened and the 
mind so disciplined, that we may live to the time 
allotted to man, "threescore and ten, and if by rea- 
son of strength they be fourscore years," etc., thereby 
admitting they may be fourscore, if, by reason of 
strength. Such we believe to be the purpose of the 
All-wise concerning every healthful child. How im- 
portant, then, that parents and teachers see to the 
proper physical training of the children, that they 
may all reach to that good old age. Many a man 



32 PHYSICAL TRAINING. 

lives out his days before he has time to fulfill the 
promise of his youth. According to the rules of the 
late Professor Faraday, the natural age of man should 
be one hundred years. The duration of life, both in 
man and animal, he believed to be measured by his 
time of growth, its natural termination being at five 
times that age, or five removes from that point. Man, 
being twenty years in growing, lives five times twenty, 
or one hundred years. He also divides life into two 
equal halves, growth and decline; and these two into 
infancy, youth, virility and age; infancy extending to 
the twentieth year; youth, to the fiftieth, because it is 
the period the tissues become firm; virility, from fifty 
to seventy-five, during which the organism remains 
complete, and at seventy-five old age commences. 

Another eminent scientist, Dr. Farr, also says that 
the natural lifetime of a man is a century, which is the 
length of time the body will live under the nost favor- 
able conditions. Dr. Farr has divided life as follows: 
boyhood, ten to fifteen years; youth, fifteen to twenty- 
five years; manhood, twenty-five to fifty-five; maturity, 
fifty-five to seventy-five ; ripeness, seventy-five to 
eighty-five; and old age, eighty-five and upward. 

There seems to be considerable doubt, however, as 
to whether the age of one hundred is at all near the 
limit to which people may and frequently do live. On 
this point Prof. J. R. Buchanan writes as follows, in the 
Journal of Man: 

" The attainable limits of human longevity are gen- 
erally underrated by the medical profession, and by 
public opinion. Instead of the Scriptural limit of 



PHYSICAL TRAINING. 33 

threescore and ten, I would estimate twice that 
amount, or one hundred and forty years, as the ideal 
age of healthy longevity, when mankind shall have 
been bred and trained with the same wise knowledge 
that has been expended on horses and cattle. 

"The estimate of one hundred and forty years as a 
practical longevity for the nobler generation is sus- 
tained by the number of that age (fourteen if I recol- 
lect rightly) found in Italy by a census under one of 
the later Roman emperors; but, for the race now on 
the globe, a more applicable estimate is that of the 
European scientist, that the normal longevity of an 
animal is five times its period of growth. Man's 
growth, however, is not limited to twenty ; and if we 
extend the period of maturity to twenty-eight, the 
same rule would give one hundred and forty as an 
age for the best specimens of humanity, and as this 
has been done in some cases, its general possibility, in 
improved conditions, is thus demonstrated." 

Prof. Buchanan then gives a number of instances of 
persons now living who have nearly attained the age 
of one hundred and forty. Even if we do live to be one 
hundred and forty, we can consider that we have been 
cut off in the flower of our youth when compared with 
Methuselah and some others of his day. 

Many of the pupils and friends of the writer will 
recall what he has so often said to them concerning 
his belief as to his own future; i. e., that he fully ex- 
pects to live to be one hundred years old, and further- 
more, he does not intend to be in any one's way. 

Such, friends, is our earnest belief; for we think if 

3 



34 PHYSICAL TRAINING. 

by reason of strength it may be fourscore years, then 
<by reason of more strength and proper care it may 
be extended to five score. 

"What we sow, we shall reap." It is a very bad 
theory to teach young men that they must of necessity 
sow wild oats; but rather teach them that if they do, 
they must of necessity reap such a harvest. 

Is there no need of any one being ill ? No, not if 
he comes into the world a healthful child. He should 
pass through youth, manhood and old age, and not 
know an ache or a pain, unless the result of accident, 
or of extreme exposure, as was the case with many of 
us in the army. When he does go to the beautiful 
beyond, the house in which he has lived so long — 
having fully served its purpose — crumbles to dust, and 
the spirit takes its flight. 

Is the writer never ill ? He has been in years 
agone, but never expects to be again. 'T were better 
to say he never will be. All illness is a violation of 
some law of nature. For every violation of an ethical 
law you must pay a penalty ; so with every violation 
of the physical law you must yield to nature's unre- 
lenting demands. Every ache or pain we have ever 
had has been traceable to some carelessness on our 
part, or unavoidable exposure. 

We should be like the smooth rock upon the prairie; 
the winds may blow and lodge seed thereon, but if 
there is no soil it cannot take root; and so should it 
be with us. A germ of disease may be floating in the 
air, and it lodges upon a delicate and sensitive throat; 
it finds congenial soil, takes root and develops, and 



PHYSICAL TRAINING. 35 

the doctor calls it diphtheria. Keep the body perfect 
by obeying nature's laws, and you can stand up in the 
midst of these floating germs and say, "I defy you to 
do me harm, for I have no congenial soil for your 
lodgment and development." Ah, but some one may 
raise the question, " Do you not think illness is 
providential ?" 

No, a thousand times, no; we have no doubt that it 
greatly displeases the Almighty when he beholds the 
weakness and folly of His children. He may suffer it, 
but we most emphatically say we do not believe that 
He wills it. Were it so, it would be an open rebellion 
against Him to take medicine for restoration, and 
every physician would be an enemy to His divine 
will. 

Not long since, as we passed out of church on a 
Sabbath evening, our attention was drawn to an object 
which disgraced the title of man. He was one of the 
leaders, a pillar in the church — a rotten pillar, for he 
had so defiled the temple of God that his whole sys- 
tem was warped. We could scent the animal fifteen 
or twenty feet away. Think of that man in his home, 
or rather, think of his wife and children when shut up 
with that thing, and obliged to inhale the impure air 
caused by the poisoned emanations from his foul body. 
Suppose that man were taken ill. He calls himself a 
Christian, in consequence of which he would arrive at 
the usual conclusion, and consider his illness one of 
the dispensations of Providence, and he would bow 
submissively to the "will of God." (???) Shame on 
such a man for such blasphemy! His degraded con- 



36 PHYSICAL TRAINING. 

dition was brought about by his own hand. He 
should also have a care not to heap too much of his 
guilt, even upon the devil. Our sympathy is some- 
times aroused for His Satanic Majesty, as he often 
has to father much that does not belong to him. 

Some years since, Henry Ward Beecher was called 
upon to visit a family, all of whom were ill. The good 
sister said: "Brother Beecher, I suppose it is the will 
of Him who knoweth best." Scarcely were the 
words uttered ere she met with the just reproof from 
her pastor, "It's no such thing; it's that stinking 
cabbage in your cellar." 

DEGENERACY OF MAN. 

Let us call your attention for a moment to man as 
he came from the hand of God. The late Hon. Hor- 
ace Mann, in his dedicatory address as President of 
Antioch College, as far back as 1853, gave utterance 
to these memorable words: " I hold it to be morally 
impossible for God to have created in the beginning 
such men and women as we find the human race in 
their physical condition now to be. 

" Examine the book of Genesis which contains the 
earliest annals of human history. With childlike 
simplicity this book describes the infancy of mankind. 
Unlike modern histories, it details the minutest cir- 
cumstances of social and religious life; indeed it is 
rather a series of biographies than a history. The 
false delicacy of modern times did not forbid the men- 
tion of whatever was done or suffered, and yet over 
all that expanse of time, for more than a third part of 



PHYSICAL TRAINING. 37 

the duration of the human race, not a single instance 
is recorded of a child born blind, or deaf, or dumb, or 
idiotic. During the whole period not a single case of 
a natural death in infancy, or childhood, or early man- 
hood, or even in middle manhood, is to be found ; 
not one man or woman died of disease. The simple 
record is, "And he died," or "He died in a good old 
age, and full of years," or "He was old and full of 
days." No epidemic or even endemic disease pre- 
vailed, showing that they died the natural death of 
healthy men, and not the unnatural death of distem- 
pered ones. 

" Through all this time (except in the single case of 
Jacob in his old age, and then only for a day or two 
before his death), it does not appear that any man was 
ill, or that any old lady or young lady ever fainted. 
Bodily pain from disease is nowhere mentioned. No 
cholera infantum, scarlatina, measles, small-pox, not 
even a toothache. So extraordinary a thing was it for 
a son to die before his father, that an instance of it is 
deemed worthy of special notice, and this first case of 
the reversal of nature's law was two thousand years 
after the creation of Adam. See how this reversal of 
nature's law has for us become //z<?law: for how rare it 
is now for all the children of the family to survive the 
parents. Rachel died at the birth of Benjamin, but 
this is the only case of puerperal death mentioned in 
the first twenty-four hundred years of sacred history, 
and even this happened during the fatigues of a patri- 
archal journey, when passengers were not wafted 
along in rail-car or steamboat. 



38 PHYSICAL TRAINING. 

" Do you think that Adam had tuberculous lungs ? 
Was Eve flat-chested, or did she cultivate the serpen- 
tine line of grace in a curved spine ? Did Nimrod 
get up in the morning with a furred tongue, or was he 
tormented with dyspepsia ? Had Esau the gout or 
hepatitis ? Imagine how the tough old patriarchs 
would have looked if asked to subscribe for. an asylum 
for lunatics, or an eye and ear infirmary, or a school 
for idiots and deaf-mutes. What would their eagle 
vision and swift f ootedness have said to the establish- 
ment of a blind-asylum, or an orthopedic establish- 
ment ? Did they suffer any of these revenges of 
nature against false civilization ? No. Man came 
from the hand of God so perfect in his bodily organs, 
so defiant of cold and heat, of drouth and humidity, 
so surcharged with vital force, that it took more than 
two thousand years of the combined abominations of 
appetite and ignorance; it took successive ages of out- 
rageous excess and debauchery, to drain off his elec- 
tric energies and make him even accessible to disease; 
and then it took ages more to breed all these vile dis- . 
tempers which now nestle like vermin in every organ 
and fiber of our bodies. 

"During all this time, however, the fatal causes were 
at work which wore away and finally exhausted the 
glorious and abounding vigor of the pristine race. 

"After the exodus, excesses rapidly developed into 
diseases. First, came cutaneous distempers — leprosy, 
boils, elephantiasis, etc., — the common effort of nature 
to throw visceral impurities to the surface. As early 
as King Asa, that right royal malady, the gout, had 



PHYSICAL TRAINING. 39 

been invented. Then came consumptions and the 
burning ague and disorders of the visceral organs and 
pestilences — or, as the Bible expresses it, ' Great 
plagues and of long continuance, and sore sicknesses 
and of long continuance,' until, in the time of Christ, 
we see how disorders of all kinds, had become the 
common lot of mankind by the crowds that flocked to 
him to be healed ; and so frightfully and so disgrace- 
fully numerous have diseases now become that, if we 
were to write down their names in the smallest legible 
hand on the smallest bits of paper, there would not be 
room enough on the human body to paste the labels." 

Let us start, as it were, in a new life, with a deter- 
mination to fight those maladies that have settled 
upon us; let us obey the laws of health in every way 
that our reason may dictate; let us have, at all times, 
a plentiful supply of that which is so plentifully given, 
fresh air, even in the coldest weather. A person may 
live for days without food, but to deprive him of air, 
even for a few moments, would be to deprive him of 
life itself. Breathe deeply. Very few people do this 
as much as they should. 

As to the matter of clothing, dieting and bathing, 
there can be no specific rules laid down to meet in- 
dividual cases, as the same regime cannot well be pro- 
vided for every one. Each one should be his own 
physician. Read, observe, think, and then wisely act. 

We will, however, give a few of the 

GENERAL RULES OF HEALTH. 

Fresh air, cleanliness, wholesome food, exercise and 



40 PHYSICAL TRAINING. 

sleep are necessary for building a healthy body. If 
"cleanliness is next to godliness," good air is only 
second in importance to wholesome and sufficient 
food. There is an analogy between the rain descend- 
ing on the parched earth, giving life to the fruits and 
flowers; and the blood coursing through the veins, 
renewing the wasted tissues of the body. " The rain 
dissolves the chemical compounds in the earth, and 
shapes them to be absorbed by the rootlets of the 
growing plants, In like manner the blood carries 
nutrition to the body, and in itself furnishes food and 
deposits it particle by particle, thus building up the 
muscles, the teeth, the hair, the finger nails — in fact, 
every part of the human frame. The food must be 
ample and wholesome, to be readily transformed by 
the digestive apparatus into blood. The supply must 
be ample, and the quality pure and untainted. This 
material, from which only blood and bone is made, 
is conveyed to the heart, from there to the lungs, then 
into the heart again, and then through the arteries to 
the rootlets or capillaries, where it is used in building 
up the body. The passages of the blood through the 
heart and lungs is one of the wonders of the human 
organism. Good food makes good blood, but in a 
single circuit of the body,thousands of little pores are 
depositing into this pure stream of life, poisonous mat- 
ter, dead particles from the system. This blood goes 
into the heart, thus charged. The heart then sends it 
into the lungs, and here is the great filterer. The 
lungs expose the dark colored blood to the action of 
oxygen from the air; the carbonic-acid gas, which 



PHYSICAL TRAINING. 41 

is largely the air formed from decayed animal tissue, 
takes the place of oxygen in the lungs, and is thrown 
out by respiration. The purified blood returns to the 
heart a brilliant red, and starts on a fresh circuit to 
replace the dying tissues. How quickly the blood 
would clog the circulation and the heart cease to beat 
if the oxygen of the air failed to reach the lungs. 
The carbonic-acid gas (and other impurities exhaled 
from the lungs) is a poison. The air absorbs and 
dilutes this poison. 

If for any reason the same air had to be taken into 
the lungs several times, death would ensue; the lungs 
would labor in vain to find the oxygen needed to 
renew the blood. 

The assertion that every seven years the human 
body will have changed; that, particle by particle, the 
old will die and be replaced by new, is a form of the 
statement of the well-known truth that the exhalations 
of the body are continually depleting the system and 
as continuously is" new matter substituted. This ac- 
tion is external as well as internal. 

We have followed the blood in its circuit, and found 
it charged with impurities. We shall find by a micro- 
scopic examination that the million of pores in the 
skin are at work discharging the impurities from the 
body. These impurities largely pass into the air, to 
be taken into the lungs if the air is confined and 
breathed again. If, by the stoppage of the pores of 
the skin, this discharge of impurities is prevented, 
serious consequences at once result. 



42 PHYSICAL TRAINING. 

FRESH AIR. 

A dearth of fresh air is of as great moment as a 
dearth of fresh water. Air twice breathed contains 
enough carbonic-acid gas to extinguish a light. Con- 
sider the fact that each individual should have two 
thousand cubic feet of fresh air every hour, and you 
will readily perceive the necessity of perfect venti- 
lation. During the night sessions of schools and 
entertainments, it is even more difficult to receive a 
sufficient supply "of oxygen; for every burning gas jet 
consumes as much oxygen as sixteen people. 

On the 3d of February, 1857, the late Henry Ward 
Beecher, addressing an assemblage of New York med- 
ical students, gave utterance to the following: "The 
principal use which men seem to put air to is to 
destroy it. They go into their homes and shut out 
the exterior air, and burn by stoves that which is 
inside, and poison it by breathing, and then, when it 
is utterly destructive, go on breathing it and sucking 
it in as if it were a confection or a luxury. Is there 
anybody that teaches men what air is when applied to 
travel in steamboats? It is enough to set one to retch- 
ing just to remember the cabin. Is there nobody to 
teach the community the benefit of air in railroad cars, 
in churches, in lecture halls, in places of crowded 
assemblies? We should scorn, with ineffable scorn, 
to sit down at a plate where a man had just eaten his 
meal, and take the fork or spoon that had just been 
in his mouth and put it in ours; but we will sit down 
and breathe the air that he has breathed, and that his 
wife has breathed, and that his children have breathed, 



PHYSICAL TRAINING. 43 

and that the servants have breathed, and that forty 
others have breathed, and think it just as good for our 
breathing, and will breathe it over and over again as 
if it were a precious morsel. There seems to be no 
power to impress men that God made pure air for 
promoting health, and that impure air produces the 
crime of sickness, for I think that sickness is a sin." 

CORRECT BREATHING. 

Not only is it essential to have fresh air, but it is 
quite as essential for health to know how to use it, or 
breathe it. We all naturally breathe, but we do not 
all breathe naturally — that is, as nature intended. We 
should take, generally, but seventeen to twenty inha- 
lations in a minute, but the majority of people, not 
breathing sufficiently deep, take about thirty inhala- 
tions a minute. The fact of the matter is, very few 
people know the real pleasure of living. They only 
exist, and drag out a miserable existence at that. 

It is against all physiological law to practice clavic- 
ular breathing; that is, upper chest instead of the 
diaphragmatic. We have dwelt so fully on this sub- 
ject in our book entitled, "Warman on the Voice,'* 
that it is not practical to deal with it here. We will 
pause, however, to speak of the matter of breathing as 
regards the mucous membrane, the lining of the nose, 
throat, etc. 

We do not believe in any one having catarrh, sore 
throat, bronchial or lung trouble. Correct breathing 
will have much to do with correcting these difficulties, 
and in a great degree will prevent them. Do not 



44 PHYSICAL TRAINING. 

breathe through the lips. The dog is the only animal 
that possesses this right, and he holds a license from 
nature. The dog is given the use of the tongue, with 
its unnumbered pores, to serve the same office as the 
pores of the skin with us; that is, as an aid to respira- 
tion. The mechanical process of breathing, known as 
respiration, is simple, being an alternate enlargement 
and contraction of the lung cavity. By this motion 
the air is made to fill the lungs, the blood is purified, 
and the air, taking up the waste, worn-out matter from 
the blood, is then expelled. The membrane lining 
the air-cells of the lungs would, if joined and spread 
out, cover a surface of twelve square feet. It is this 
surface that the air must visit twenty times a minute; 
through these twelve square feet of membrane, oxy- 
gen must be absorbed, and carbonic-acid and vapor 
be expelled. 

If you are unfortunate enough to get " the snuffles," 
— the forerunner of a cold in the head — take a brisk 
walk and persistently breathe through your nostrils. Do 
not let a little thing like that master you. If you have 
the catarrh, sore throat, elongated uvula, swollen ton- 
sils, etc., we would again invite you to a careful peru- 
sal of our book, "The Voice." We will assure you 
that if you keep your mouth shut and follow our 
instructions you will preserve a heathful condition of 
the throat, nasal, and even ear passages. 

You should be able to baffle catarrh, diphtheria, 
sore throat, and all kindred diseases. 

Do not breathe through your mouth even when you 
are asleep. True, you cannot lie awake to become 



PHYSICAL TRAINING. 45 

cognizant of the fact. Cleanse your teeth well just 
before retiring, and if you cannot keep your mouth 
shut in any other way, do as the Indians with their 
pappooses — tie the mouth shut. The Indian warrior 
sleeps, hunts, and even smiles with his mouth shut, 
and respires through his nostrils. 

For the preservation of the teeth, also, this precau- 
tion of keeping the mouth shut should be heeded. 
The teeth require moisture to keep their surfaces in 
good working order. When the mouth is open -the 
mucous membrane has a tendency to become dry, the 
teeth lose their needed supply of moisture, and then 
comes discoloration, toothache, decay, looseness, and 
final loss of teeth. It is an excellent thing, also, to 
keep your mouth shut — when you are angry. 

In the army, we learned, from compulsion, to keep 
our mouth shut when sleeping, always closing the lips 
and the teeth firmly; for there were numerous little 
strangers creeping and running here and there, hun- 
gry little strangers, that were always curious to look 
down a Yankee's throat. The habit of closing the 
mouth, when once acquired, is not soon forgotten. 

BATHING. 

This is a delicate subject to handle publicly. Some 
people are afraid of water, whether warm or cold. 
Cold water should be avoided at any time that the 
vitality is too low for reaction. 

As for ourselves, we prefer a daily hand bath of cold 
water and sea-salt. Rock-salt or even table-salt will 
answer, but the sea-salt is preferable. We say a hand 



40 PHYSICAL TRAINING. 

bath, because we prefer the warmth and magnetism of 
the hand to a glove, brush or sponge. 

A handful of salt in a basin of water, about half full, 
will dissolve in a short time. These hand baths 
should follow some kind of physical exercise, and then 
once a week a hot-water bath, with soap, should be 
used in place of the salt bath. It were well to retire 
after the warm-water bath, as there will be less danger 
of taking cold ; besides the complexion will be 
benefited by keeping warm after the bath. Should 
you, however, be obliged, directly after the warm- 
water bath to go into the open air, We would 
advise you to remove the stopple from the bath tub, 
when you finish your warm-water bath, and turn 
on the cold water, using it quite freely by the 
use of the hands ; first on the hands, then arms, 
face, chest, and finally on the entire body ; then, on 
leaving the bath, place your feet, alternately, for a 
moment or so, under the stream of cold water. This 
will prevent you catching cold. Do not dress until 
you are perfectly dry. The free use of salt water will 
prevent your face and hands from chapping. Salt 
water as a bath, salt water as a gargle, salt water for 
the nostrils, salt water for the hair, salt water for the 
eyes; by this time you will be so well salted that, para- 
doxical as it may seem, you will keep ever fresh. 

CATARRH. 

In the use of salt water for the nostrils, a douche 
should be employed. Never snuff any liquid through 
the nostrils for the cure of catarrh, for in so doing the 



PHYSICAL TRAINING. 47 

Eustachian tube will be opened and the liquid enter- 
ing therein may cause deafness. 

We will prescribe a remedy for catarrh. This pre- 
scription will cost but a few cents, but a Chicago doc- 
tor charges twenty-five dollars for it. It is very sim- 
ple, but we have known it to be efficacious. " Dissolve 
one ounce of borax in one quart of rain-water and — " 
here we stop a moment, because said doctor advised the 
patient to snuff it "and not to use a douche." His 
objection to the douche was that the force is too great. 
We would say, remove the objection by not placing 
the douche high enough to create undue force. We 
believe that no liquid should ever be snuffed through 
the nostrils, because, as we said in the foregoing, it 
will enter the Eustachian tube, leading to the ears. 
The catarrh may thus be cured, but its cure may be 
purchased at the expense of the hearing. We will 
say, use a douche; and while the liquid is passing 
through the nostrils, hum the letter M on a high key. 
This closes the tube and prevents any further diffi- 
culty. Have the water tepid, as it will more readily 
allay the inflammation than if it were cold. 

THE THROAT. 

Do not muffle up your throat when winter comes. 
Nature does not need the precaution, but if used she 
will resent the removal of it. The protection of your 
throat rests in keeping your mouth shut, thus protect- 
ing the lining of the throat. The back part of the neck, 
also, should be protected, especially from draughts. 
If the barber wets your hair in winter, see that the 



48 PHYSICAL TRAINING. 

back part of the head, especially back of the ears, is 
perfectly dry ere you change from the warm to the 
cold air, As with the throat, so with the chest, the 
caution is usually misapplied. An erroneous notion 
prevails that if only the chest is well protected from 
cold, no harm will ensue. Extra warmth is necessary 
at the back, over the situation of the chain of nerves 
known as the sympathetic, whose purpose it is to regu- 
late the supply of blood to the various organs of res- 
piration and digestion, and to keep those organs in 
co-ordination. 

It is, undoubtedly, by draughts on the back of the 
neck, that colds, or inflammation due to colds, whether 
of the neck, chest or loins, are most frequently taken. 
See tbat your chest protector is a back protector. 

The necessity of frequent bathing and change of 
underclothing is evident, from the fact that through 
the perspiratory glands of the skin is exhaled forty 
ounces of vapor each day ; this vapor being loaded 
with the waste and impure matter which the lungs 
cannot remove. Do not wear any undergarment at 
night which has been wor?i during the day. It contains 
the excretions of the body, and will be reabsorbed by 
the system. By all means 

TAKE CARE OF THE FEET. 

Avoid wearing rubbers at all when indoors, and 
wear them as little as possible at any time. They 
retain the waste matter of the system until reabsorbed, 
and thus the blood becomes laden with impurities and 
poisons. 



PHYSICAL TRAINING. 49 

The feet should be kept dry. If they perspire freely 
the hose should be changed once or twice a day, 
especially if one is subject to or catches cold easily. 
Nervous, excitable people are very prone to clammy, 
cold, damp feet. People say that their feet perspire, 
but it is not really a perspiration, nor is it increased at 
all by warmth, but rather by the cold. It is, rather, 
the result of a very wakeful condition; and the excre- 
tion may be said to be the product of the worn out 
brain and nerves. It is always worse when the mind 
is most excited. Public speakers, singers and actors 
suffer much from it, and it predisposes them to catch 
cold. It troubles least when idling and quiet. A few 
minutes sleep will at any time dry up the soles made 
clammy by excitement. This ought to show that the 
feet do not perspire from the heat. There is no 
greater folly than to choose light cotton socks instead 
of woolen, to prevent this, as if it were a real per- 
spiration. 

Clammy feet are a common cause of sore throat, 
large tonsils, catarrh, and all that class of troubles. 
Men often catch cold without knowing how, or being 
able to account for it. They go home after a day of 
mental excitement, with the soles of the feet clammy 
and damp, and they change their boots for slippers, 
still wearing the damp socks. One should never 
make such a change without putting on dry socks. 
Children are much healthier for going barefoot while 
the ground is warm. That draws the blood to the 
feet, and relieves the brain. There is no better tonic 
for the nerves. Even adults would profit thereby. 
4 



50 PHYSICAL TRAINING. 

But when the ground is cold, woolen socks and warm, 
dry feet are essential, especially to those prone to 
catarrhal troubles. 

COLOR OF THE CLOTHING. 

This is a subject of no little importance. Light- 
colored clothing is preferable to dark; but fashion 
reigns supreme, and it is a common saying, though 
not "worthy of all- acceptation," " You may as well 
be out of the world as out of the fashion." 

How odd it would look to see one dressed in light 
clothing in winter ; yet there is no doubt that it is 
warmer than black. Black is warmer in summer and 
cooler in winter, while white, on the contrary, is warmer 
in winter and cooler in summer. This assertion will 
stand a thorough investigation. 

Our philosophy is this: black, when exposed to the 
sun's rays, will draw and radiate the heat, and absorb 
the light; white reflects the heat, radiates it but 
slightly, but it transmits the light. It is the light of 
the sun, not the heat, that the human body needs. 

The effect of the sun in summer, being so much 
stronger than in winter, the light or white clothing 
resists the intense heat, reflecting it outwardly. In 
winter, the sun having but little effect, and the heat 
coming as it does from the body, and being needed for 
the body, the light clothing reflects it inwardly. 
Dressing in black in summer is equivalent to living in 
a cave, though not so comfortable; for, though you 
remain in the sunlight, your body receives no light, 
but suffers from the heat. If you have a nice plat of 



PHYSICAL TRAINING. 5 1 

grass that you wish to save from the scorching rays of 
the sun, cover it with white, and thus prove the fore- 
going assertion. You will prove it still more conclu- 
sively if you cover another plat with black, for you will 
destroy the grass as completely as if you had covered 
it with a marble slab. 

Blue is a very desirable color, as it is soothing in its 
effect on the eyes, and soothing to the individual, 
when worn as clothing. 

The science of chromopathy — healing with colors — 
is worthy of most careful consideration. The word 
has not yet found a place in our dictionaries. We 
remember when the blue-glass healing was all the rage; 
it was used indiscriminately; other colors were needed 
as well as blue. Red has ever been the life-giving 
color, the blood. Then fancy one suffering with 
paralysis taking a sun bath with the light penetrating 
blue glass ! You may as well put him in a refriger- 
ator. Such a subject needs the life-giving principle. 
He should take it red hot, not blue cold. When you 
get warm does not your skin have the glow of red ? 
When you are cold do you not look blue — to say noth- 
ing of feeling blue ? 

Druggists know that there are medicines that are 
excitants; others that are the reverse. They should 
also know, that each medicine, according to its nature, 
would the better retain its power if kept in bottles or 
packages of an appropriate color. 

But recently, we read an article advising the ladies 
to wear red veils; they were recommended by certain 
doctors as a protection for the eyes. They must have 



52 PHYSICAL TRAINING. 

been oculists who recommended them for the sake of 
" home protection " and not for "free trade," but for 
an abundance of trade; for it is an indisputable fact 
that no color is more trying to the eye than red.. Red 
curtains in the school-room, or in any room much occu- 
pied, are often the cause of much color-blindness. 
We knew a paper-hanger who was blind three weeks in 
consequence of hanging a room with a satin-finish 
paper, the predominating color being red. 

Yellow is a color which, when subjected to the rays 
of the sun, has a point of excellence not common to 
any other color. It filters, from the rays of the sun, 
the chemical element that proves so destructive in 
intense heat. A yellow covering to the head is 
a preventive of sun-stroke; hence those of us who 
insist upon the foolish fashion of wearing a black hat 
— especially a high silk one — can counteract the ten- 
dency of the absorbing and radiating influence of the 
black by lining it with yellow, thus robbing it of its 
injurious effect upon the brain. This is also fully 
illustrated in the fact that until the last few years the 
photographer could not expose a negative to the 
slightest ray of daylight, but it must be chemically pre- 
pared by gas-light before it could be shown to the sub- 
ject for examination. Now, these negatives can be 
finished entirely by daylight, provided the light is 
admitted through yellow glass. 

MAGNETISM. 

While we are a firm believer, through many prac- 
tical and personal experiments, in magnetism, hypno- 



PHYSICAL TRAINING. 53 

tism, psychology, mesmerism, thought-transference, 
mental telegraphy, mind-reading, etc., it is our pur- 
pose, in these pages, to speak of magnetism only as 
regards health, and as best serves us in the care of the 
body. 

All persons are more or less magnetic, differing in 
degree and kind. Some persons are absorbers, others 
imparters; some attract, others repel. There are 
many phases of magnetism; such as is needed by the 
public speaker in psychologizing his audience, or by 
the teacher in her schoolroom, or by the human being 
over the brute creation, etc.; but we must necessarily 
confine ourselves to the question of health-giving and 
health-receiving. We are never so positive or so neg- 
ative as to neither give or take. 

When one wishes to impart, he should sit facing the 
north, with the back of his subject to the north. The 
operator should sit a trifle higher than his subject. 
He should take the subject's hands in his and press his 
thumb either upon the median or ulnar nerve. Touch 
his knees to the knees of his subject, thus closing 
the current. This is sufficient to open the channel of 
magnetic communication. 

It is not necessary to pass into the realm of mes- 
merism. By taking this position, and following the 
brief instructions here given, one of greater strength 
may readily give of his or her magnetic power to a 
weaker one. Like two canal locks, side by side, the 
one full of water, and the other empty, if the gate is 
opened between them, the result will be equilibrium. 

Do not delude yourself with the idea that because 



54 PHYSICAL TRAINING. 

you can hold the poles of a battery for a long while, 
you are much more magnetic than your friend who 
drops them much sooner. The reverse is true. Light- 
ning does not strike a dead tree. The less life you 
have, the more need of the life-giving principle — elec- 
tricity; while the one who is full of life may soon be- 
come surcharged. Remember, also, that electricity 
and magnetism are not synonymous terms. You can 
insulate electricity, but you cannot insulate mag- 
netism. 

If you are sitting with another, and you desire to 
load up with magnetism, do not fail to get on the 
right side of him or her, i. e., the right-hand side. 
Most thoroughly have we demonstrated the fact that 
we take magnetism into the left side, and give it out 
at the right side, if there is any one at the right to 
receive it; if not, we retain it. 

When a young man and a young lady go out riding, 
the lady should sit on the right side of him, and our 
word for it, she will perceive a change in the matter 
of strength which she has not previously experienced 
on similar occasions. She may think the air has more 
electricity than usual, or that she is being benefited by 
the animal magnetism of the horse, but, if she is hon- 
est, she will admit that it is all due to the exhilarating 
influence of the man who sits beside her, though he 
may be wholly unconscious of the good he is doing, 
unless a feeling of "goneness " seizes him — after she 
has gone. 

This now brings us to the consideration of a subject 
in which we all have much interest. 



PHYSICAL TRAINING. 55 

SLEEPING AT WILL. 

You should be a thorough master of yourself. 
You should so thoroughly understand every part of 
your organism that you know how to place yourself in 
a condition to impart strength when you are sur- 
charged with it, or to receive it when you are in need 
of it. 

This is of especial importance as pertains to sleep. 
You should be able to go to sleep, within two minutes, 
at any time of the day or night, even under trying 
circumstances. It is a mistake to wait until nature 
calls for rest, for, unless it be force of habit in retiring 
at a particular time, it is an indication of undue ex- 
penditure of either mental or physical force. Study 
the law of equilibrium and centralization. It is the 
law of the universe. You cannot expect to retire and 
sleep sweetly when your brain is too active. There is 
an excess of blood there, and you should take some 
physical exercise to draw the blood to some other por- 
tion of the body. Rise slowly on your toes, from forty 
to one hundred times, and thus draw the blood to 
your limbs; you will find immediate relief, especially 
at the base of the brain. The doctors say, some of 
them, that if you cannot sleep, get up and eat, and 
give the stomach something to do. They probably 
mean, give the doctors something to do. It is all right 
to eat when you are hungry, provided the appetite is a 
natural one. A foot bath every night in hot water will 
be found conducive to sleep. Cold water drives the 
blood to the brain, but if one has considerable vitality 
the reaction is quick, and will result in producing the 



56 PHYSICAL TRAINING. 

same effect. On the whole we would, however, rec- 
ommend the hot water, especially if you are troubled 
with cold feet. Some of us, with remarkably strong 
constitutions and perfect circulation, complain (?) of 
cold feet — but they are not ours; they belong to the 
better-half — the half that is never benefited by any 
amount of exercise that we may take. If you are 
troubled with cold hands and feet, we will guarantee 
a more perfect circulation if you will follow our pre- 
scription: Place your feet in hot water; and around 
the neck, place a band of cloth dipped in cold water. 
When taking the feet out of the hot water, place them 
in cold water or dash cold water upon them. The 
band about the neck will check the flow of blood 
toward the head and will cause it to react, sending it 
to the hands and feet, thereby producing better circu- 
lation. We also strongly advise the use of magnetic 
insoles; in fact, any good magnetic garments, such 
as will revitalize the blood, and throw back into the 
system that vital force which would otherwise be lost. 
In this matter of health and exercise each one is a 
law unto himself. Some of us can stand more work 
than others without overtaxing nature. It has not 
been an uncommon thing in our experience to be 
engaged in our little den all day, and until two or 
three o'clock in the morning, and this for months in 
succession, without feeling any weariness whatever. 
Should we feel the least symptoms of weariness and 
confusion of ideas, or lack of mental concentration, 
we would pause at once, even if in the middle of a 
word. 



PHYSICAL TRAINING. 57 

We make it a rule to leave our work on our desk — 
not to take it to bed with us — and though we do not 
feel, in the least, the need of sleep, we can go to sleep 
within two minutes after retiring. Do you want to 
possess the secret ? You are welcome to it. When 
we have disrobed for the night — or morning — we swing 
a pair of Indian-clubs, then take a hand bath of salt 
and water, and in a few minutes thereafter we are 
quietly resting in the " arms of Morpheus " without 
the aid of morphine. 

With some constitutions, cold water would make 
them wakeful; then we would recommend warm water, 
though it is not so strengthening. 

We do not advocate late hours as a general thing, 
for, caeter is paribus, an hour of sleep before midnight 
is worth two hours after, owing to the change in the 
electric currents. Yes, we believe in having the head 
of the bed to the north, especially for those who are 
sensitive to the effects of currents of electricity. 

If you do not sleep well, you should seek the cause. 
If you do not sleep alone, it may be due to the fact 
that your bedfellow is robbing you of your magnetism. 
The remedy is very simple — just sleep on the other 
side; no matter whether it is north, east, south or 
west — change sides and you will change the conditions. 

Not long since a lady pupil said to us, " I have been 
feeling like a new creature since two years ago when 
I took your instruction. I gained in health and 
strength; but my energy, my ambition and my strength 
have all left me within a week or so, and I cannot ac- 
count for it." On questioning the lady, with a view 



58 PHYSICAL TRAINING. 

to the cause, we found that since her husband's 
absence she had been sleeping with a younger sister. 
We informed her that her sister, though strong and 
healthful, was unconsciously robbing her of her mag- 
netism. We requested her to change sides with her 
sister, but to say nothing in reference to it. She said 
she would try it, but she laughed at the idea of that 
doing any good. We told her to try it just one night, 
and not to laugh until the next morning. Near noon 
of the next day we met her on the way to the post- 
office. She looked so happy, and tripped so lightly, 
that for a time we did not know whether it was a laay 
or a bit of sunshine floating along. She said, " Would 
you believe it? I feel once more like a new creature. 
But you ought to see my sister ! " When she informed 
us that she had told her sister the cause, and informed 
her from whom she received the advice, we didn't have 
the slightest desire to meet that sister. Shortly after- 
ward, we saw her coming, but we just happened to 
think of an errand in an opposite direction. Every 
sunshine must have its shadow, but we try to get away 
from the shadows. We knew the sister could stand it. 
It is a well-established fact that it is better to lie on 
the right side, especially if there is undigested food in 
the stomach. A lawyer can lie — on either side. Ly- 
ing on the right side is also less likely to crowd the 
heart, which should be free in its function. If you 
should awaken and find it hard to go to sleep again, 
take Benjamin Franklin's method; turn down the 
clothing, let the bed air, and walk about for a few 
moments. 



PHYSICAL TRAINING. 59 

If you wish to add years to your life, and life to 
your years, make it an invariable rule to take your 
daily siesta — your afternoon nap. You should never 
begin any mental or physical exercise directly after a 
meal. The digestive organs need the extra supply of 
blood. You can afford to take a siesta; you cannot 
afford to omit it, for it will cost you but fifteen minutes 
of time. 

Do not lie down, as it will crowd the digestive 
organs so soon after the noon meal, but sit in an easy 
chair, that your head may rest easily; then place your 
feet in a comfortable position about the height of the 
chair on which you are sitting; cross your limbs at the 
ankles, clasp your hands together easily, close your 
eyes, and by thus completing the circuit you will fall 
asleep through this process of self-magnetism in less 
time than it takes us to give you the modus operandi. 
You may not do it the first time you try it, but it is 
bound to follow successive attempts. It is worth your 
effort, if it takes weeks. The fifteen minutes rest 
without the sleep will be greatly beneficial. Do not 
neglect the importance attached to the position of the 
feet. We learned this principle while in the army, but 
did not learn the philosophy of it until many years 
after. During the long, weary marches, unless we 
were after something — or something was after us — we 
usually had a rest of ten minutes in about every hour. 
It was the custom of the author to immediately loose 
his shoes, slip them off, and drop asleep, whether deep 
in the dust or deeper in the mud. This he did in- 
stinctively, without knowing why or wherefore. We 
4 



60 PHYSICAL TRAINING. 

have since learned that the feet go to sleep first, the 
brain last; hence the necessity of having the feet in as 
comfortable a position as possible. Have you not 
often demonstrated this truth when riding on the cars ? 
How you have turned and twisted to get your feet 
comfortable, no matter if your head was in danger of 
being divorced from your body. Persevere in your 
efforts to gain your fifteen minutes siesta and you will 
never regret it. . You will soon be able to sleep with- 
out being annoyed by such little things as excessive 
light, 01 excessive noise. If yon have engagements 
at night — upon the rostrum, upon the stage, or at the 
sacred desk — after a fatiguing journey, or having been 
busy during the day, take your few minutes of rest 
just previous to your departure for the hall, theater or 
church. You had better have your rest than your 
food; take both if you can. 

Lie flat on your back and breathe deeply forty or 
fifty times very slowly, bnt do not go to sleep in that 
position, and you will get up feeling like a new man. 
Did you ever observe a horse or a mule after a hard 
day's work when the harness has been removed ? The 
animal instinct says, " Roll, roll over," and if he does 
go over (and the mule always does), you will find him 
quite ready for the harness again. Those of us in 
literary pursuits might often learn lessons of great 
profit from the brute creation. 

BELT AND CORSET. 

A word to the gymnast, base-ball player or workman 
as regards the use of a belt. He makes a serious mis- 



PHYSICAL TRAINING. 6.1 

take in drawing a belt tightly around him. He may- 
fancy that it supports him; so it does, but just in the 
same way that the corset — we think if it were properly 
named it would be called the curse-it — supports the 
young lady. A belt or corset impedes respiration, 
compresses the muscles of the abdomen, subjecting 
them to unnecessary friction, and actually impedes 
motion. Any form of dress or belt that constrains the 
base of the lungs and presses upon the stomach and 
intestines must do serious harm. Corsets kill more 
than cannon. Only men are slain in war; nature 
keeps up the balance by allowing women to slay them- 
selves. At a very early age, pride places these corsets 
and bands about the tender, delicate body of the 
school-girl. You would be shocked, horrified, if any 
one were to tell you that you had just placed a serpent 
around the waist of your little daughter; the serpent 
is unseen, but he draws tighter and tighter every year. 

A slender waist, made so by a corset, is neither 
healthful nor beautiful, and only an ignorant mind or 
a perverted taste would ever regard it as such. We 
are pleased to note a few words from the pen of Olive 
Logan on this subject: 

" Every one knows of the appearance of the pale 
mother with her puny babe, born after prolonged 
throes of which the Indian squaw is as ignorant as 
she is of the corset torture of civilized life. Free 
from the corset! Why, it should make your blood 
leap merrily through the veins merely to utter these 
words; and free from it, mark you, not only in the 
privacy of one's dressing room, but also relieved of its 



62 PHYSICAL TRAINING. 

baleful influence and hurtful pressure when equipped 
for the promenade, or dressed for the drawing room. 
Let it once be understood that to wear one's natural 
waist is the highest fashion, and the venomous stay- 
lace will loose its hold on its last half-stifled victim. 
In London, the great firm of Hamilton & Co., Regent 
street, have taken what is a decided stand; they fit no 
dresses over corsets; in other words, they make gar- 
ments for human, feminine beings, not for dummies 
of steel and whalebone :" 

We often hear of women being " dressed to kill." 
How true the expression, but in a very different sense 
than is suggested. " 'Tis pity 'tis, 'tis true," but it is 
a greater pity that others than themselves must suffer 
the death penalty. Not satisfied with committing 
suicide by slow degrees, they must entail misery upon 
coming generations, and too frequently add murder to 
suicide. Consider for a moment how many there are 
who yearly commit suicide, not in a moment of pas- 
sion (which might be forgiven), or in a fit of insanity 
(which might be forgiven), but coolly, deliberately, and 
as Christian (? ? ?) men and women. How appalling 
the number ! How like blasphemy to have these 
charged up to the Almighty by saying that " The 
Lord giveth and the Lord taketh away; blessed be the 
name of the Lord." The Lord gives us all certain 
privileges and He takes them away when we abuse His 
precious gifts. In other words, when we are placed 
on this earth, we are all put here with one proviso; we 
must conform to nature's laws or suffer the penalty, 
and blessed be the name of the Lord, those laws are 
immutable. 



PHYSICAL TRAINING. 6$ 

If in heaven there will be no one who has committed 
suicide, how crowded that other place will be ! 

Let us go back, just for a moment, to the corset. 
It is by no means an attractive subject, except by the 
law of association. It is only a waste-basket, with no 
poetry in it — though some men think them jewel- 
cases. True, the corset is a hackneyed subject; so is 
temperance; and we must remember that temperance 
should be applied to all things. Are women temper- 
ate in the matter of corsets ? Certainly. We never 
knew a woman who wore her corset tightly — never; 
that is, if we take her word for it; and what can we do 
but take her word ? We would like to see the corset 
banished from the land, and to hasten that glad time 
we offer, gratuitously, two recipes, the use of which, 
we think, would be successful exterminators. 

First, in reply to the familiar couplet so often quoted 
by the ladies: 

" The lips that touch wine 
Shall never touch mine," 

we would like to have our brothers reply: 

A woman — but no corset, 
For I can't indorse it; 
And not another embrace 
Till the corset )'Ou unlace. 

Second, were the men to band themselves together 
and publicly declare that they would never again 
embrace a young lady who wore a corset — except on 
trial — ere the sun had descended on that proclamation, 
the corsets would part company with their victims to 
whom they had so fondly clung. 



64 PHYSICAL TRAINING. 

" On the score of health, the distorted feet of the 
Chinese, or the deformed skulls of the Flathead In- 
dians, are less objectionable than the cramped waists 
of our devotees of fashion. As regards beauty, it is 
hard telling which infringes most upon a true ideal." 
What is beauty ? Has physical exercise anything to 
do with it ? Yes, in both face and form. There are 
no really pretty men, though the term is often misap- 
plied. There are beatitiful and handsome men and 
women, but character is one of the constituents. What 
is called a pretty man, is nothing more nor less than a 
suit of clothes, latest fashion, passing down the street 
without anything in it. No man or woman may be 
termed really beautiful before arriving at the age of 
forty or forty-five. There are very few handsome 
men and women. Young womanhood is beautiful in 
a soft, dreamy, day-dawn loveliness, but she never 
reaches her real beauty until womanhood has devel- 
oped body, mind and soul, with the touches of thought, 
feeling, love, care and grand resolve. 

The youth, just fledged as a professional man, must 
wait years until the lines of experience, close thought, 
professional conflicts, business excitement, hopes 
blasted and hopes realized have chiseled a few lines 
upon his face and the brilliancy of sobriety in his eye; 
then, if pure, he is beautiful. 

SYMMETRICAL DEVELOPMENT. 

Let us strive, then, for bodily and mental develop- 
ment; let us discipline the physical, side by side with 
che mental, but never let the one pass the other, and 



PHYSICAL TRAINING. 65 

in this way each may be made to sustain the other, 
thereby producing our threefold aim, health of body, 
health of mind, and graceful carriage of the body. 
These three, when attained, will give us symmetrical 
development. 

A gentleman's arm, even an athlete's, when pendant 
at the side and the muscles relaxed, should be as sym- 
metrically beautiful as is the shapely arm of a perfectly 
developed woman. The same holds good of the en- 
tire body. There is not a portion of the body that 
cannot be fully developed by proper exercise and 
manipulation. 

Observe those who do practice gymnastics in our 
public schools, and also athletes of more or less repu- 
tation, and you will see that many of them are 
stoop-shouldered and pass along the street in a care- 
less, slip-shod, shuffling manner. " All exercises which 
do not tend to ease, dignity and grace of carriage, are 
of questionable utility." Exercise, if properly taken, 
and under proper influences, should give elasticity of 
step, buoyancy, firmness without rigidity, active chest, 
and a general ease and gracefulness. 

In every town where it is our privilege to meet those 
interested on this subject, we would be pleased to aid 
them in the organization of a class in gymnastic exer- 
cises. It can easily be done, and it will be a benefit 
to the community, even though the class may, for quite 
a while, use nothing but the dumb-bells. It will be the 
nucleus from which grand results will be sure to 
follow. 

If parents and educators throughout the land would 
5 



66 PHYSICAL TRAINING. 

give us a helping hand by pushing forward the good 
work, aiding us by their watchfulness and care, ere 
long it would appear that an entirely new race of 
beings had sprung into existence, and our asylums 
and hospitals would become gymnasiums, and our 
boys and our girls would be the pride of our country. 
We should not boast of freedom in this great land 
of ours, for we are all a race of slaves — slaves to some 
pernicious soul-destroying or body-destroying habit. 
Let us free ourselves from everything that impedes 
our progress toward the highest ideal of manhood and 
womanhood, in form, in character, and in health. 




PHYSICAL EXERCISES WITHOUT APPARATUS. 

Pure air, freedom of the muscles, and freedom of 
the joints are the first requisites toward physical train- 
ing. Always breathe through the nostrils, and take 
deep inhalations to the waist. Do not allow the chest 
to rise and fall, however violent may be the exercise. 

To increase the lung capacity, and to enable one to 
so develop the chest muscles that the chest may be 
raised and fixed by muscular action only — not by 
breathing — we prescribe the first three exercises. 



68 



PHYSICAL TRAINING. 



THE LUNGS; 

Place the hands on the chest, as shown in the illus- 
tration. Take a deep inhalation, and retain it while 
giving rapid but slight percussive blows with the fin- 
gers — not the palm of the hand. Continue the per- 
cussion while slowly counting four (mentally) ; expel 
the breath, but -keep the arms in position during the 
entire exercise. 

N. B. It is especially important that the elbows be 
kept on a line with the shoulders, as seen in the illus- 
tration. 




Fig. i. 
Hands— place. In'hale— Percussion — Exhale. 



PHYSICAL TRAINING. 



69 



THE CHEST. 

Place the arms at the side, as shown in the illustra- 
tion. Take a deep inhalation, and retain it during the 
exercise. Raise the hands slowly up and forward till 
they pass above the face and meet — the little fingers 
resting against each other. Draw the arms back to 
the side, as in starting; again forward, and again back 
before expelling the breath. 




Fig. 2. 



Hands — place. Inhale. Forward-Back-Forward-Back. Exhale. 



<< 11 11 11 11 



70 



PHYSICAL TRAINING. 



THE SHOULDERS. 

A SPECIAL EXERCISE FOR THOSE WHO ARE STOOP- 
SHOULDERED. 

Place the arms at the side, as shown in the illustra- 
tion. Take a deep inhalation, and retain it during 
the exercise. Pass the arms slowly forward till they 
are fully extended in a horizontal position, with all the 
muscles relaxed, the hands open — palms downward. 
Draw the arms slowly back to the side, as though 
stretching the muscles. The first impulse, on moving 
the arms back, should be felt at the elbow. Move 
them out straight from the shoulder, then down and 
back till the little fingers touch the ribs; again for- 
ward and again back, before expelling the breath 




Fig. 3. 
Hands — place. Inhale. Forward-Back-Forward-Back. Exhale. 



PHYSICAL TRAINING 



71 



FREEDOM OF THE JOINTS. 

THE FINGERS. 

Place the arms as shown in the illustration. Put 
sufficient force in the fore-arms and hands to differen- 
tiate the fingers, while thrusting the hands up and 
down. 

Take the life so completely out of the fingers as to 
remove all rigidity therefrom. 

Continue these exercises but a few seconds at a 
time: but take them often. 




Fig. 4. 
Fingers — place. Thrust. 



.Rest. 



72 



PHYSICAL TRAINING. 



THE WRISTS. 

Place the arms at the side as shown in the illustra- 
tion. Place sufficient force in the fore-arms to thrust 
the hands from side to side. Arrest the vitality at the 
wrist joints. 

Continue these joint exercises but a few seconds at 
a time; but practice them quite often. 




10 



Fig. 5. 



Wrists — place. Thrust — in and out Rest. 



PHYSICAL TRAINING. 



73 



THE WRISTS. 

Place the arms as shown in the illustration. Put 
sufficient force in the fore-arms to thrust the hands up 
and down. 

As in the foregoing exercise, arrest, the vitality at 
the wrist joints, and cease the exercise before it be- 
comes tiresome, as these movements are especially 
intended for the joints, not the muscles. 




Wrists— place. Thrust — up and down Rest. 



<< (i 



74 



PHYSICAL TRAINING. 



THE WRISTS. 

Place the arms as shown in the illustration. Put 
sufficient force in the fore-arms to whirl the hands 
inward. Imagine the hands lifeless — as if they were 
simply tied to the wrists. 

Arrest the vitality at the wrist, and cease the exer- 
cise ere it becomes tiresome. 




•fefcB to^' 



Fig. 7. 



Wrists— place. Whirl inward Rest. 



PHYSICAL TRAINING. 



75 



THE WRISTS. 

Place the arms as shown in the illustration. Put 
sufficient force in the fore-arms to whirl the hands out- 
ward. Imagine the hands lifeless — as if they were 
simply tied to the wrists. Arrest the vitality at the 
wrists, and cease the exercise ere it becomes tiresome. 




Wrists — place. Whirl outward Rest. 



7 6 



PHYSICAL TRAINING. 



THE ELBOWS. 

Bend the body to the left, placing the left hand to 
the side, as shown in the illustration. 

Raise the right arm till the elbow is even with the 
shoulder. Arrest the vitality at the elbow, thus caus- 
ing the fore-arm and hand to hang lifeless from the 
elbow. Put strength in the upper arm, and move it 
backward and forward. 




Fig. 9. 
Elbow — right — place. Forward and backward Rest. 



PHYSICAL TRAINING 



n 



THE ELBOWS. 

Bend the body to the right, placing the right hand 
to the side, as shown in the illustration. Raise the 
left arm till the elbow is even with the shoulder. 
Arrest the vitality at the elbow, thus causing the fore- 
arm and hand to hang lifeless from the elbow. Put 
strength in the upper arm, and move it vigorously 
backward and forward. 




Fig. io. 
Elbow — left — place. Forward and backward. .. .Rest. 



78 



PHYSICAL TRAINING. 



THE SHOULDERS. 

Take the life *out of the entire arm — both arms; 
arresting all vitality at the shoulders. 

Put sufficient strength in the chest to twist the body 
quickly by one impulse to the left, allowing both arms 
to sway freely; but bring the body back to position. 
Do not repeat the impulse till the arms have ceased 
swaying. Avoid rigidity of the arms. 




N 3S 



Fig. ii. 
Shoulders. Impulse to the left— Position. 



PHYSICAL TRAINING. 



79 



THE SHOULDERS. 

Take the life out of the entire arm — both arms; 
arresting all vitality at the shoulders. 

Put sufficient strength in the chest to twist the body 
quickly by one impulse to the right, allowing both 
arms to sway freely; but bring the body back to posi- 
tion. Do not repeat the impulse till the arms have 
ceased swaying. Avoid rigidity of the arms. 




Fig. 12. 
Shoulders. Impulse to the right — Position. 



<< <i 



8o 



PHYSICAL TRAINING. 



THE NECK. 

Drop the head slowly toward the right side. Do 
not allow the body to sway or bend, or the head to 
turn. Let the head drop low enough and with suffi- 
cient force to strengthen the muscles of the opposite 
side of the neck. Raise the head slowly, and then 
drop it in the same manner toward the left side, 
observing the same instruction and caution as when 
dropping it toward the right. 




Fig. 13. 
Head. Right — Raise — Left — Raise. 



PHYSICAL TRAINING. 



THE NECK. 

Drop the head slowly forward, and as low as possi- 
ble — the lower the better, for strengthening the mus- 
cles of the neck; also for giving flexibility and ease to 
the various movements of the head. Keep the body 
firm in all the neck exercises. Raise the head slowly, 
and drop it in the same manner backward, allowing it 
to go as far back as possible in order to strengthen 
the muscles of the throat. Avoid all jerkiness. 




Fig. 14. 
Head. Forward — Raise — Backward — Raise. 



82 



PHYSICAL TRAINING. 



THE NECK. 

Drop the head slowly forward, and as low as possi- 
ble. Roll it very slowly toward the right side; then 
as far back as possible; then to the left side, and for- 
ward to position. 




Fig. 15. 



Head. Forward— Right — Back— Left— Forward— Rest. 



PHYSICAL TRAINING. 



83 



THE NECK. 

Turn the head very slowly to the right until a per- 
fect profile is formed; then back to position; then to 
the left, until a perfect profile is formed. Keep the 
head erect and the body firm — immovable. 




Fig. 16. 



Head. Right— Front— Left— Front. 



PHYSICAL TRAINING. 



THE WAIST. 

STRENGTHENING THE BACK AND THE ABDOMEN. 

Stand erect, with the weight of the body on both 
feet. Place the hands on the hips, as shown in the 
illustration. Bend slowly forward, and as low as pos- 
sible, until feeling a strong tension at the small of the 
back, and along the back part of the limbs. Rise 
slowly to position, and bend backward as far as pos- 
sible, without becoming unbalanced. Change the 
pressure of the fingers from the abdomen to the small 
of the back, as shown in the illustration. Rise slowly 
to position. 

Caution. — Allow the limbs to bend at the knee in 
the backward motion, and refrain from laughing when 
in this position. 



•*" 




Fig. 17. 
Waist. Place hands. 

Down — up — change fingers — Back — up — Change. 



PHYSICAL TRAINING. 



85 



THE WAIST. 

RIGHT AND LEFT SIDE. 

Place the hands upon the ribs, as shown in the illus- 
tration. Bend the body as far as possible to the left — 
without moving the right foot. Rise slowly, and bend 
the body as far as possible to the right — without mov- 
ing the left foot. Pass slowly back to position. Bend 
as low as possible in each case; so low as to cause 
great tension of the muscles over the ribs on either 
side. 



\J -'k 










Fig. 18. 



Waist. Place hands. Left— Up— Right— Up. 



86 



PHYSICAL TRAINING. 



THE ENTIRE WAIST. 

Stand erect. Place the hands on the side of the 
body — palms to the ribs. Turn or twist the body as 
far as possible to the right without moving the feet; 
then back to position; then as far as possible to the 
left, and back to position. 



TURN. 




Fig. 19. 



Waist. Place hands. Right— Front — Left — Front. 



a it 



PHYSICAL TRAINING. 



87 



THE HIPS. 

Place the hands on the hips. Stand erect, with the 
weight of the body on the left foot. Paw with the 
right foot by first drawing it well back, then raising 
the right knee quite high, and pushing the right foot 
forward. Allow the limb to fall quite heavily — the 
foot striking the floor. 




Fig. 20. 



Hips. Place hands. Paw. Back— Up — Down. 



PHYSICAL TRAINING. 



THE HIPS. 



Place the hands on the hips. Stand erect, with the 
weight of the body on the right foot. Paw with the 
left foot by first drawing it well back, then raising the 
left knee quite high, and pushing the left foot forward. 
Allow the limb to fall quite heavily — the foot striking 
the floor. 



fer 




Fig. 2i. 



Hips. Place hands. Paw. Back — Up — Down. 



I . << 



PHYSICAL TRAINING. 



THE KNEE. 



Place the hands on the hips. Stand erect, with the 
weight of the body on the left foot. Raise the right 
foot till the calf of the limb presses against the thigh, 
as shown in the illustration. Place the foot to the 
floor noiselessly. 




Fig. 22. 



Knee. Place hands. Up— Down — Up — Down. 



t \e 



oo 



PHYSICAL TRAINING. 



THE KNEE. 

Place the hands on the hips. Stand erect, with the 
weight of the body on the right foot. Raise the left 
foot till the calf of the limb presses against the thigh, 
as shown in the illustration. Place the foot noise- 
lessly to the floor. 




Fig. 23. 



Knee. Place hands. Up — Down — Up — Down. 



PHYSICAL TRAINING. 



9 1 



THE ANKLE. 

Place the hands on the hips. Stand erect, with the 
weight of the body on the left foot. Raise the right 
foot from the floor, and put sufficient strength in the 
limb to shake the foot. 




Fig. 24. 



Ankle. Place hands. Raise the foot — Shake — Rest. 



92 



PHYSICAL TRAINING. 



THE ANKLE. 

Place the hands on the hips, with the weight of the 
body on the right foot. Raise the left foot from the 
floor, and put sufficient force in the limb to shake the 
foot. 




Fig. 25. 



Ankle. Place hands. Raise the foot — Shake — Rest. 



PHYSICAL TRAINING, 



93 



FOR THE MUSCLES. 

THE CALF AND THIGH. 

Stand erect. Rise slowly on the toes, raising the 
heels as far as possible from the floor. Poise a few 
seconds, then allow the heels to touch the floor, but 
do not sink heavily upon them, nor allow the body to 
sway backward and forward. Place the hands on the 
hips, as it will aid in maintaining a balance. 




Fig. 26. 



Place hands. Rise on toes. Up — Down — Up — Down. 

from 10 to 50 times. 



94 



PHYSICAL TRAINING. 



THIGHS. 

Place the hands on the hips. Bend both knees, and 
settle the body toward the floor, sitting — or so endeav- 
oring — upon the heels. Keep the body erect from the 
waist up. Spring up to position as soon as the lowest 
position is reached. 




Fig. 27. 



Sit. Place hands. Down — Up— Down — Up. 

" from 10 to 25 times. 



PHYSICAL TRAINING 



95 



FORE-ARM. 

Have the arms rest easily at the side, as shown in 
the illustration. Close the hands tightly, and open 
them vigorously, thrusting the fingers out and extend- 
ing or stretching them as much as possible. 




Fig. 28. 



Fingers. Shut — Open — Shut — Open. 

! * from 10 to 25 times. 



9 6 



PHYSICAL TRAINING. 



CHEST AND ARMS. 

Stand erect between two desks or chairs, or in front 
of a chair with high arms. Bend forward, and place 
the hands as shown in the illustration. Step back 
until only the toes touch the floor. Hold up the head 
so that the body is straight from head to foot. Let 
the body down slowly between the desks or chairs, or 
chair arms. 

Let the body down as far as possible, then straighten 
the arms, raising the weight of the body, resting on 
them. Do not bend the body, but keep it perfectly 
straight from head to foot. 




Fig. 29. 

Chair. Position — Hands — Feet. Down — Up. 



From 3 to 25 times. 



PHYSICAL TRAINING. 97 



NOTE. 

If all the movements of the preceding exercises are 
taken, from three to five times will suffice, especially 
for school or class work. 

Those persons having more time and desiring more 
rapid development, may increase the number of times 
of each movement to any extent that will not cause 
fatigue. The author generally takes each exercise 
about twenty-five times. Some of these are favorites. 
For instance, the exercise illustrated by Fig. 26 he 
always takes fifty times, at least; often increasing it to 
a hundred. After hours of mental labor, it is espe- 
cially helpful in drawing the extra amount of blood 
from the brain to supply the muscles. 

To this list of exercises without apparatus, may be 
added the dumb-bell system. 




9» 



PHYSICAL TRAINING. 



pg-io-n 




... 






FRONT VIEW OF MUSCLES. 
N. B. — By referring to page ioo, you will find that the numbers used in 
the above figure correspond with the various exercises given in Warman's 
Dumb Bell System. 



PHYSICAL TRAINING. 



99 




BACK VIEW OF MUSCLES. 
N. B. By referring to page 100, you will find that the numbers used in 



the above figure correspond with the 
Dumb Bell System. 



jus exercises given in Warman's 



IOO PHYSICAL TRAINING. 

WARMAN'S DUMB-BELL SYSTEM. 

KEY TO THE PHYSIOLOGICAL CHART. 

The figures on the charts correspond with those of 
the dumb-bell exercises; showing the muscles that are 
developed when the movements are taken as indicated 
by the chart figures. 

Ascertain what muscles are weak, what portion of 
the body is most in need of exercise; then practice 
such as will bring about the desired result. Strength 
and symmetrical development are sure to ensue. 

No. i. The fore-arm. 

No. 2. The extreme upper arm. *C 

No. 3. The upper chest. 

No. 4. The entire chest. X 

No. 5. The extreme point of the shoulder. << 

No. 6. The front and back of the upper arm (bi-^ 
ceps and triceps). 

No. 7. The shoulder. 

No. 8. The shoulder, and the side of the chest. X 

No. 9-10-11. The abdomen, the small of the back, 
and the sides. 

No. 12. The extreme upper part of the shoulder. 

No. 13. The lower thigh — inner, front and back. 

No. 14. The entire calf, the thigh, the ankle and 
the foot. 

No. 14-19. The neck — as per 14 to 19 in exercises 
without apparatus. 

No. 15. The thigh — front, back, and the extreme 
upper inner portion. 



PHYSICAL TRAINING. IOI 

No. 1 6. The thigh — the lower front and the lower 
back. 

No. 17. The thigh — the inner portion. 

Note. — It will be observed that we have studiously 
avoided the use of technical terms. 

The Indian-club exercises are intended to strengthen 
and invigorate the entire body, but their use is espe- 
cially designed to develop the muscles of the waist, 
chest, arms and shoulders. 

The exercises without the use of apparatus, will 
give freedom and flexibility to the joints, at the same 
time strengthening and developing many of the 
muscles. 

The dumb-bells will, when adhering to the system 
herein given, bring into action all the muscles, thus 
producing a symmetrical development of the body. 

While we advocate (and take) all the exercises, we 
especially commend — as a morning tonic — Exercise 
No. 25 (without apparatus), and Exercise No. 28 — 
with the two clubs. 



ff^fftt ^M^Hj^ ia*'*'"c> 



Iff 



102 PHYSICAL TRAINING. 



WARMAN'S DUMB-BELL EXERCISES. 

Should these exercises be given without dumb-bells, 
keep the hands closed. Characterize each movement 
by a strong, vigorous action. 

' The expense of the dumb-bells, however, is so 
trifling, the space they ocCupy of so little moment, 
the results derived therefrom so beneficial, that the 
author recommends their use. 

There is nothing to be gained by heavy dumb-bell 
work. Yet the exercises here given should not be 
classed under light calisthenics. While the dumb-bell 
that is used should be light , the force whereby it is 
used should be heavy. 

Knowing that wooden dumb-bells — even those of 
the same weight — have not always the same sized 
handle, and that the majority of the handles are too 
small for the average sized hand, we have arranged, 
in consequence of this difficulty, with Messrs. Spald- 
ing & Bros., of Chicago and New York, to make for 
us what is known as 

WARMAN'S DUMB-BELL SUBSTITUTE. 

These substitutes have given perfect satisfaction; 
are more durable than the wooden dumb-bell; are 
highly polished, with an ebony finish; will not mar 
by striking them together; will serve alike for the 
smallest or the largest hand; will occupy but very 
little space; can be carried in the pocket; and last, 



PHYSICAL TRAINING. I03 

but not the least to be considered, they are less expen- 
sive than the wooden dumb-bells. 

GENERAL DIRECTIONS. 

Music. — Portions of army selections, such as 
"Tramp, tramp, tramp" and "Marching through 
Georgia" are especially adaptable for class work. 

Grasp the dumb-bells firmly, and cause every move- 
ment to be one of vigorous action. 

The number of moves in each exercise should cor- 
respond with the impulses of the music — the number 
of impulses being optional with the teacher. 

We would suggest as a criterion, that, in taking the 
first exercise to the tune of "Tramp, tramp, tramp," 
etc., the change to the second exercise should occur 
directly after the seventh upward impulse. In taking 
the second exercise, the change occurs directly after 
the seventh impulse to the right. 



104 



PHYSICAL TRAINING. 



EXERCISE 1. 

Extend the arms to the side, as shown in the illus- 
tration. Do this when position is called or the signal 
given by the music. 

The hands should rise and fall with each musical 
impulse. Bring the hands down and in under as far 
as possible, and then up as far as possible. Do not 
move the arms except at the wrist joint. 




Fig. i. 



Position. Down— Up — Down — Up. 



change. 



PHYSICAL TRAINING. 



105 



EXERCISE 2. 

At the conclusion of the seventh upward impulse of 
Exercise 1, keep the arms extended, but turn or twist 
the arm to the right, then to the left. This movement 
will affect the whole arm and the shoulder. Do not 
lower the arm, but keep it extended during the exer- 
cise. Do not loosen the grasp on the bells. 




Fig. 2. 



Turn. Right— Left— Right— Left. 



change. 



io6 



PHYSICAL TRAINING. 



EXERCISE 3. 

Bring the arms forward on a direct line, as shown 
in the illustration. Strike the bells together, and 
return them on the same line, carrying them just a 
little back of position. Do not lower the arms nor 
bend the body in the foolish endeavor to try to strike 
the back of the hands behind you. If the hands are 
kept on a direct line with the shoulder, and the body 
kept erect, not one person in ten thousand can strike 
the back of the hands together. When the bells pass 
back, do not bend the body, but allow it to sway. 







Fig. 3. 



Front — Back- Front — Back. 



change at will. 



PHYSICAL TRAINING. 



107 



EXERCISE 4. 

Make the change from the front position of the last 
exercise, bringing the hands back to the side, as shown 
in the illustration. Place the bells vertically against 
the ribs, but do not bend the wrist. Thrust the arms 
forward and back. Bring the hands back to the ribs 
each time — with unbent wrist. 




C ~\ 



Fig. 4. 



Back — Front — Back — Front. 



Change at will. 



io8 



PHYSICAL TRAINING. 



EXERCISE 5. 

When the hands are drawn back the last time in the 
preceding exercise, thrust them down with force; then 
bring them up under the arms to the armpits. Bend 
the wrists as much as possible, when the hands touch 
the armpits, but bring the arm up perfectly straight, 
as shown in the illustration. 

In throwing the arms down with force, remove the 
weight of the body from the heel. By so doing the 
jarring of the body will be avoided, as well as the jar- 
ring of the room, and possibly the jarring of some one's 
nerves. Do not bend the body, but incline it forward. 







Fig. 5- 
Down — Up — Down — Up. 



Change at will. 



PHYSICAL TRAINING. 



109 



EXERCISE 6. 

On the last upward move, thrust the arms out at the 
side, with the hands on a line with the shoulders. 
Thrust out and back with force, taking care not to 
lower the elbows, and not to bend the wrists. See 
illustration. The bell should not strike the shoulder. 



•--% V3b. ao.1 -C' 



/ 

^ J 




1' ">> 



Fig. 6. 



Out— Back— Out— Back. 



Change at will. 



no 



PHYSICAL TRAINING. 



EXERCISE 7. 

Thrust the hands up, as shown in the illustration. 
The bells may be allowed to click, if thought desir- 
able. In bringing the bells down, touch the shoulders 
with them without lowering the arm. Make an effort 
to extend the arms as far as possible above the head. 




Fig. 7. 

Up— Down — Up — Down. 



Change at will. 



PHYSICAL TRAINING. 



EXERCISE 8. 



Place the left hand at the side — the arm akimbo, 
the hand resting against the ribs. Extend the right 
arm forward, as shown in the illustration. Sweep the 
hand toward the floor, making a complete and perfect 
circle at the right side. 

We would suggest the making of about three full 
circles forward, and three full circles reversed. Then 
bring the right hand to the side — the arm akimbo — 
and extend the left arm forward for three full sweeps 
forward and toward the floor, and the three reverse 
movements. 




Fig 



Right. Forward and sweep. 1-2-3. 

Reverse '" " 1-2-3. 

Left. Forward " 1-2-3. 

Reverse ' 1-2-3. 



PHYSICAL TRAINING. 



EXERCISE 9. 



Return the left hand to the side; both arms will 
then be akimbo. Change the music to very slow 
march time. The arms will now rest while the waist 
muscles are being exercised. 

Bend the body slowly forward and as far down "as 
possible, then up and as far back and down as possi- 
ble, bending the knees on the backward movement. 
Do not allow any jerkiness in this and the next two 
exercises, but instead, a feeling akin to the stretching 
of the body — especially of the muscles of the back and 
abdomen. 







Fig. 9. 

Forward — Up — Backward — Up. 



Change at will. 



PHYSICAL TRAINING. 



"3 



EXERCISE 10. 

Bend the body to the right as far as possible, then 
up and to the left as far as possible, without raising 
either foot from the floor. Keep the bells at the side — 
arms akimbo. There should be strong tension of the 
muscles on either side. Make the movements very 
slowly. 




Fig. io. 



Right— Up— Left— Up. 

>« (i i< << 

Change at will. 



ii4 



PHYSICAL TRAINING. 



EXERCISE 11. 

• Twist or turn the body as far as possible to the 
right, then to the left. Do not move the feet, or bend 
the body forward or backward, or from side to side 
Make the movements very slowly. 




Fig, ii. 



Right— Left— Right— Left. 
Change at will. 



PHYSICAL TRAINING. 



"5 



EXERCISE 12. 

Drop the hands down so that the arms are pendant 
at the side. Turn the palms outward, with the back of 
the hands touching the limbs. Extend the arms out- 
ward and up, as shown in the illustration. Keep the 
arms as straight as possible, touching the bells together 
as far above the head as possible, without moving the 
feet. Bring the bells back to the side of the body 
with the arms still extended. Each time that the bells 
are brought down, touch the limbs with the back of 
the hands. 



/ 



\ 



S 




Fig. 12. 
Turn. Up — Down — Up — Down. 



Change at will. 



u6 



PHYSICAL TRAINING. 



EXERCISE 13. 

Bring the hands to the side with the bells vertical, 
as shown in the illustration. Keep the left hand in 
position during the movement of the right, and vice 
versa. Step well forward, as shown in the illustration. . 
Bend the right knee, and place the right hand to the 
floor by the side of the right foot. Turn the left foot 
on the side and keep the limb unbent. Spring back 
to position. Take the same exercise with the left 
limb, placing the left hand on the floor by the side of 
the left foot. 




1 ■ . 
«. r 

v.*. 


-2 

i 

• 


h 1 


i 


1 i 1 • 

, i 


r 


r& 


i 



Fig. 13. 
Right. Forward — Up — Forward — Up. 



Left. 



Change at will. 



PHYSICAL TRAINING. 



117 



EXERCISE 14. 

Place the hands upon the side, as shown in the 
illustration. Stand erect. Rise slowly on the toes, 
raising the heels as far as possible from the floor. 
Poise a few seconds, then allow the heels to touch the 
floor, but do not sink heavily upon them, nor allow 
the body to sway backward and forward. 




Fig. 14. 



Up — Down — Up — Down. 
From 10 to 50 times. 



n8 



PHYSICAL TRAINING. 



EXERCISE 15. 

Place the right hand to the left chest, as shown in 
the illustration. Step quite a distance to the right, on 
a straight line with the left foot. Do not take up the 
left foot from the floor, but turn it on the side, with 
the limb unbent. Swing the right hand down and up 
till the bell hangs over the right shoulder. Pass back 
to position, sweeping the bell back to the chest. 

The same exercise should be taken to the left side. 










Fig. 15. 
Right — Place — Sweep — Position. 



Left— Place 



PHYSICAL TRAINING. 



II 9 



EXERCISE 16. 

Place the hands on the chest. Thrust them straight 
up, then back to the chest, then to the floor, as shown 
in the illustration. Touch the bells to the floor by the 
side of the feet. Keep the body erect from the waist 
up. Pass up to position, bringing the bells again to 
the chest. 




Chest— Up— Chest- Floor. 



Change at will. 



PHYSICAL TRAINING. 



EXERCISE 17. 



Place the arms as shown in the illustration. Make 
a sweep to the floor, placing the bells by the side of 
the feet, and leaving them there, while sweeping the 
hands far enough back to complete a three-fourths 
circle from first position. Straighten the limbs, but 
not the body, when sweeping the hands back. 

On the return movement bend the limbs, take the 
bells from the floor, and sweep them up and back of 
the head to position. 



•ci—:. 



Fig. 17. 
Position. Sweep — Floor — Halt. Return — Take— Up. 




Conclude the exercises by placing the hands to the 
chest, and filing right or left, and marching. 



PHYSICAL TRAINING. 121 



WARMAN'S INDIAN -CLUB SYSTEM. 
ONE CLUB. 

i GENERAL DIRECTIONS. 

Grasp the club firmly, but easily; the little finger 
resting against the knob. As these exercises are 
intended for physical development, and not for the 
purpose of displaying "fancy" or "snake movements" 
— very good in their way and for the purpose designed 
— it is advisable and necessary that the knob of the 
club should never slip to the thumb and forefinger; 
neither should the thumb extend up the handle of the 
cktb. Place the idle arm at the side, with the back of 
the fingers resting gracefully against the side of the 
body. Do not allow the club to wabble. When a 
movement is made requiring the arm to be extended, 
hold the club firmly, yet as gracefully as if it were a 
part of that extension. Imagine that you are stand- 
ing between perfect circles at right angles with each 
other — large and small on either side; large in front 
and small behind. The clubs should follow these 
lines perfectly in all the small circles and sweeps. 

Be satisfied to practice with one club till all the 
single moves have been mastered; the double moves 
will then be more readily attained, as they are combi- 
nations of the single. 

Practice each move separately, as shown in the 
illustration of the same. Learn the name of each 



122 PHYSICAL TRAINING. 

move, and it will be helpful, inasmuch as it is sug- 
gestive. 

Do not be ambitious to handle heavy clubs. Judi- 
cious practice regularly taken with a pair of light clubs, 
will prove more beneficial than spasmodic or overwork 
with heavy clubs. Stand firmly, but not rigidly. Place 
the feet in as graceful and comfortable a position as 
the nature of the movement will allow. Do not quite 
touch the heels, nor place them too far apart, when 
facing an audience. 

SIZE OF CLUBS. 

We have observed that, as a general thing, a lady of 
average strength will use a two-pound club with ease; 
a gentleman, a four-pound club. These are sufficiently 
heavy for beginners, especially when taking our entire 
system of exercises without rest, giving each move- 
ment three times. 



ERRATA. 

INDIAN-CLUB SYSTEM. 
ONE CLUB. 

Figures 15 to 22 inclusive should face to the left — 
as directed in the instructions accompanying the 
illustrations. 



PHYSIGAL TRAINING. 



123 



WARMAN'S INDIAN-CLUB SYSTEM. 
ONE CLUB. 




124 



PHYSICAL TRAINING. 



Place the club in the hands, as shown in position. 
Toss the club a little higher than the head, placing the 
left hand against the side of the body, the back of the 
fingers touching the body. Pass the right hand back 
of the head at the right side, and allow the club to 
drop and form a complete small circle back of the 
head, which we will designate as the small inward. 
Follow this movement with a full sweep of the arm in 
front toward the left side, bringing it up on the right 
to make two small inwards, etc., thus forming Fig. i. 




INWARD — RIGHT. 

1 Small circle inward— Sweep in front. 

2 " " " " " 

3 " " " " " 



PHYSICAL TRAINING. 



125 



Change — by halting the club, just as it sweeps up 
the right side, a little higher than the shoulder — and 
reverse the movement. 




Fig. 2, 



OUTWARD — RIGHT. 

1 Sniall circle outward — Sweep in front. 

2 " " " " " " 

3 " " " " " " 



126 



PHYSICAL TRAINING. 



Change — by passing the club to the left hand just 
as it sweeps up toward the left side the third time. 
When a little higher than the shoulder, let it fall to a 
small outward circle. 



XI 



\ \ 




Fig. 3. 



OUTWARD— LEFT. 

1 Small circle outward — Sweep in front. 

2 i< <c <t «« << 

3 " " " " " " 



PHYSICAL TRAINING. 



127 



Change — by omitting the third sweep outward, but 
instead, drop the club in front of the face, following 
with a full sweep inward, bringing up the club on the 
left side and making a small inward circle. 




Fig. 4. 



INWARD— LEFT. 

1 Small circle inward — Sweep in front. 

2 " " " " " " 

3 " " " " " 



128 



PHYSICAL TRAINING. 



Change — by halting the club when it sweeps up 
the left side the third time, poising it as shown in the 
illustration. Let it fall as if to make an outward, but 
instead of making a full circle, drop it in front of 
the face. 




Fig. 5. 



POISE — DROP. LEFT. 
Poise at 1 — Poise at 2 — Drop in front of the face. 



PHYSICAL TRAINING. 



129 



Change — by poising again at 1, reversing the move- 
ment to a small outward; then sweep it in front, taking 
it up with the right hand and halting it at poise 1 on 
the right side. Let it fall as if to make an outward; 
but instead of making a full circle, drop it in front of 
the face. 



,*■*""•**&& g 



// I 




P9ISE ! 



Fig. 6 



POISE — DROP. RIGHT. 
Poise at 1— Poise at 2- Drop in front of the face. 



130 



PHYSICAL TRAINING. 



Change — by poising again at i, and reversing the 
movement to a small outward ; then sweep it in front 
and take it up with the left hand to poise i left; re- 
verse it to a small outward, and pass it from hand to 
hand after each small outward. 



iJ it ; i 







ALTERNATING OUTWARD. 

Outward — Right — Sweep. Outward — Left — Sweep. 



PHYSICAL TRAINING, 



131 



Ch ange— by taking the club again in the right hand 
as if to make a fourth outward, but instead, make a 
small inward, passing it quickly behind the head to 
the left hand, which should be in position to grasp 
the club without stopping its motion. It will drop 
mto a small outward circle with the left hand. Sweep 
it out and front, pass it again to the right hand. 







Fig. 8. 



LARGE WHEEL — LEFT. 

Inward— Right— Outward— Left— Sweep. 

" " " » n 

Drop. 



132 



PHYSICAL TRAINING. 



Change— by omitting the last sweep, but, instead, 
drop the club in front of the face with the left hand, 
giving a full sweep inward, thus reversing the move- 
ment. 




Fig 9. 



LARGE WHEEL — RIGHT. 

Inward— Left. Outward— Right. Sweep. 



Drop. 



PHYSICAL TRAINING. 



133 



Change — by again omitting the last sweep. Drop 
the club in front of the face with the right hand, giv- 
ing a full sweep inward, thus reversing the move- 
ment. 




\ V. 



Fig. 10. 



SMALL WHEEL — LEFT. 
Inward — Right. Outward — Left. Avoid Sweep. 



Drop. 



134 



PHYSICAL TRAINING. 



Change — by dropping the club in front of the face 
with the left hand, following with a full sweep inward, 
thus reversing the movement. 

It will be observed that, in making the small wheels, 
the sweeps are omitted, thus distinguishing between 
the large and small wheels. 



if if \ N\ 

/ ! i — « \ ' v 



\ V 




Fig. ii. 



SMALL WHEEL — RIGHT. 
Inward — Left. Outward — Right. Avoid Sweep. 



Drop and Poise. 



PHYSICAL TRAINING. 



135 



Change — by again dropping the club in front of 
the face with the right, giving a full sweep inward; 
but, as the club comes up, halt it at poise 1, swing it 
to poise 2, and drop in front of the face, bringing it 
to an inward. Sweep it in front and halt it again at 
poise 1. 



U 




\ \ 



Fig. 12. 



POISE — DROP — INWARD. RIGHT. 

Poise at 1 — Perse at 2 — Drop — Inward — Sweep. 



Pass Over. 



136 



PHYSICAL TRAINING. 



Change — by passing the club to the left hand, mak- 
ing the change back of the head. Pass from the last 
small inward circle with the right hand to a small out- 
ward with the left. Drop the club in front of the 
face and sweep it up to poise t, swing it to poise 2, 
and then drop it in front of the face, and bring it to 
an inward. Sweep it in front, and halt it again at 
poise 1. 







Fig. 13. 



POISE— DROP — INWARD. LEFT. 
Poise at 1 — Poise at 2 — Drop Inward — Sweep. 

" " " " " " " " Pass Over. 



PHYSICAL TRAINING. 



137 



Change — by passing the club to the right hand, 
making the change back of the head, going from a 
small inward left to a small outward right. Drop the 
club in front of the face and sweep it to an inward 
right, passing it directly back to the left hand — mak- 
ing the change back of the head — and making a drop 
and inward left. 



;;>;^Mr,=^- : - : .^--., 





/ A'i 
< / Y i 


/ 

1 

vi 

\ 










Fig. 14. 



ALTERNATING DROP AND INWARD. 

Drop — Sweep — Inward — Over. Drop —Sweep — Inward — Over. 



Turn the body to the left. 



i 3 8 



PHYSICAL TRAINING. 



Change — by turning the body to the left just as the 
club is completing the last small inward circle. Keep 
the arm bent, and make a wrist circle at the side. Keep 
a firm hold on the club, not allowing the knob to slip 
to the thumb and fore finger. 




V» /" 




Fig. 15. 



SMALL SIDE. 

Small side-circle. 1-2-3. 



PHYSICAL TRAINING. 



139 



Change — by extending the arm upward and for- 
ward, making a large circle at the side without bend- 
ing the arm. 



' 7*\ 




m * 



Fig. 16 



LARGE SIDR. 
Large side-circles. 1-2-3. 



140 



PHYSICAL TRAINING. 



Change — by checking the club just as it passes the 
fget on the third downward stroke, and reversing the 
movement. Do not allow the club to wabble when 
checking it, nor the arm to bend in making the circle. 




Fig. 17. 



REVERSE. 
Large side— Reverse. I — 2 — 3. 



PHYSICAL TRAINING. 



141 



Change — as the club comes up in front on the third 
circle. When it is high enough, drop it to a small 
side, followed by a large side; then, as it is ready to 
descend as if to make a second large side, bring it 
diagonally to the left side with a full sweep; then back 
to the starting point of a large side, and make another 
large side-circle. 




Fig. 18. 

SIDE AND DIAGONAL. 
I Small — Large — Diagonal — Large. 



and over. 



142 



PHYSICAL TRAINING. 



Change — at the close of the third small circle, by 
making a small inward and passing the club to the left 
hand, making the change back of the head. Make a 
small outward with the left, and when the club be- 
comes vertical, drop it back to a small inward with the 
same hand, and when the club again becomes vertical, 
change the movement to a small side-circle. 




Fig. 19. 



SMALL SIDE. 
Small side-circle. 1-2-3. 



PHYSICAL TRAINING. 



H3 



Change — by extending the arm upward and for- 
ward, making a large circle at the side, without bend- 
ing the arm. 



'>x 



-' / x\ 




„**>' 



Fig. 20. 



LARGE SIDE. 

Large side- circle. 1-2-3. 



144 



PHYSICAL TRAINING. 



Change — by checking the club just as it passes the 
feet on the third downward stroke, and reversing the 
movement. Do not allow the club to wabble when 
checking it, nor the arm to bend, when making the 
circle. 




REVERSE. 

Large side — Reverse. 1-2-3. 



PHYSICAL TRAINING. 



'45 



Change— as the club comes up in front on the third 
circle. When it is high enough, drop it to a small 
side, followed by a large side; then, as it is ready to 
descend as if to make a second large side, bring it diag- 
onally to the right side with a full sweep; then back 
to the starting point of a large side, and make another 
large side-circle. 




V 



Fig. 22. 

side and diagonal. 

I Small -Large — Diagonal - Large. 



10 



and face front. 



146 



PHYSICAL TRAINING. 



Change— by extending the arm at the completion 
of the third small circle, as if to make a large side 
circle; then, just as the club is ready to sweep down, 
turn the body quickly back to the front position. 
Sweep the club in front, make a small outward with 
the left hand, and sweep it to the right. Place the 
right hand as shown in the illustration, and make 
small circles outside and inside the arm, keeping the 
arm extended as much as possible, and keep the club 
as near the arm as possible. Keep the little finger next 
to the knob. 




Fig. 23. 

chin-knocker. 

Outside of arm— Inside of arm. 



Sweep to the left hand. 



PHYSICAL TRAINING. 



147 



Change — by sweeping the club to the left hand and 
making a small outward with the left. Place the hand, 
as shown in the illustration, and make small circles 
outside and inside the arm, keeping the arm extended 
as much as possible; also keep the club moving as 
near the arm as possible. Do not let the knob of the 
club slip to the thumb and forefinger. 




Fig. 24. 

chin-knocker. 
Outside of arm — Inside of arm. 



" " " Sweep to the right hand. 



148 



PHYSICAL TRAINING. 



Change — by carrying the club to the right side by 
the right hand, until the hand is straight with the 
shoulder, as seen in the illustration. Grasp the club 
firmly, and hold it in an upright position. Without 
raising, lotvering or bending the arm the slightest, lay 
the club on the arm, then raise it and extend it till it 
is perfectly straight. Throughout this entire exercise 
the arm should not move, nor bend at the elbow. 




Fig. 25. 

the lever. 
Upright — On the arm — Straight out. 



and toss to outward. 



PHYSICAL TRAINING. 



149 



Change — by tossing the club to a small outward, 
and sweep it to the left hand; stop the hand as soon 
as it is even with the shoulder, and place the club in 
an upright position. Lay the club on the arm without 
bending the arm at the elbow. Raise the club with- 
out moving the arm, and extend it until it is perfectly 
straight, as shown in the illustration. 



ft 




Fig. 26. 



THE LEVER. 
Upright — On the arm — Straight out. 



and toss to outward. 



i5° 



PHYSICAL TRAINING. 



Change — by tossing the club to a small outward. 
Do not make a sweep, but just as the club completes 
the small circle, reverse it to a small inward. Then, 
just as the club is upright, make a small side-circle, 
and. when the club is again upright, make a small 
inward; thus alternating small inwards and small 
sides. 




INWARD AND SIDE. 
Small inward — Small side. 



and over to the right. 



PHYSICAL TRAINING. 



151 



Change — by passing the club back of the head to 
the right hand. Make a small outward with the right 
hand, then reverse it to a small inward, and, as it 
comes to an upright position, change it to a small side 
circle, then back to a small inward; thus alternating 
small sides and small inwards 




/ ,' 



♦ Fig. 28. 

inward and side. 
Small inward — Small side. 



and toss over the head, letting 
it drop gently in the left hand, as shown in Fig. 1 — position. 
This will give a graceful 

FINISH. 



152 PHYSICAL TRAINING. 

WARMAN'S INDIAN-CLUB SYSTEM. 

CONDENSED FOR CALLING. — ONE CLUB. 

Pre-supposing that the pupil has become familiar 
with all the movements; i. e., with the necessary details 
in the learning of each, we present herewith our sys- 
tem of exercises in a condensed form, as a reminder to 
the individual, or as an aid to the teacher in calling 
the movements to a class 

The order of exercises, arid the number of move- 
ments of each, are the same as we use for our classes 
in their public exhibitions. 

On the rostrum, at the close of our lecture on 
•".Physical Training, or The Care of the Body," 
we aim not only to entertain, but to exemplify the prin- 
ciples set forth in our lecture, by giving, in appro- 
priate costume, our entire system of Indian-Club ex- 
ercises — our clubs weighing eight pounds each. 

As a rule, we do not advocate the use of heavy 
clubs; but these to us do not seem heavy, having had 
them in use — privately and publicly — for twenty-one 
years. 

Our plan of work is on the principle of the Health 
Lift;/. <?.: "cumulative strength" — the only /?w prin- 
ciple. Hence we advise the use of one club throughout 
the entire system of exercises; then rest a moment 
before swinging the two clubs. Rest again, if desir- 
able, at the close of "the windmill," before concluding 
the entire system. 

By so doing we find no difficulty in closing our 
evening's entertainment by a few movements with 
both clubs (16 lbs. ) in one hand. 



PHYSICAL TRAINING. 153 

By adhering to these suggestions, invigoration will 
take the place of exhaustion. Be patient in well doing. 

ONE CLUB. 

No. 1. Inward Right — one. 
" two. 
" " three. 

No. 2. Outward Right — one. 
" " two. 

three. 
No. 3. Outward Left — one. 
" " two. 

" " three. Drop. 

No. 4. Inward Left — one. 
" " two. 

" " three. 

No. 5. Poise and Drop — Left. 1-2-3. 
No. 6. Poise and Drop — Right. 1-2-3. 
No. 7. Outward Right — Outward Left. 



No. 8. Large Wheel — Left. 1-2-3. Drop and reverse. 
No. 9. Large Wheel — Right. 1-2-3. Drop and reverse. 
No. 10. Small Wheel — Left. 1-2-3. Drop and reverse. 
No. n. Small Wheel — Right. 1-2-3. Drop and Poise. 
No. 12. Poise — Drop — Inward — Right. 1-2-3. Over. 
No. 13. Poise — Drop — Inward — Left. 1-2-3. Over. 
No. 14. Drop — Inward — Right — Over. 

Drop — Inward — Left — Over. 

Drop — Inward — Right — Over. 

Drop — Inward — Left — Over. 

Drop — Inward — Right — Turn. 



154 PHYSICAL TRAINING. 

No. 15. Small Side — Right. 1-2-3. 

No. 16. Large Side — Right. 1-2-3. 

No. 17. Reverse — Right. 1-2-3. 

No. 1 8. Small — Large — Diagonal — Large. 

~ a << it a 

3 " Change to left hand. 
No. 19. Small Side — Left. 1-2-3. 
No. 20. Large Side — Left. 1-2-3. 
No. 21. Reverse — Left. 1-2-3. 
No. 22. Small — Large — Diagonal — Large. 

2 << 11 a u 

3 " Turn. Change to right. 
No. 23. Chin-knocker — Right. 1-2-3. 
No. 24. Chin-knocker — Left. 1-2-3. 
No. 25. Lever — Right. 1-2-3. 

No. 26. Lever — Left. 1-2-3. 

No. 27. Inward and Small Side — Left. 1-2-3. 

No. 28. Inward and Small Side — Right. 1-2-3. 

Finish by tossing the club over the head, dropping 
it gently into the left hand. 




PHYSICAL TRAINING. 155 



WARMAN'S INDIAN-CLUB SYSTEM. 
TWO CLUBS. 

GENERAL DIRECTIONS. 

When the clubs fall in the same direction, and are 
intended to drop simultaneously, they should not be 
separated from each other any greater distance during 
the movement than when the movement began. 

With the single exception of a " follow" movement 
(The windmill, Fig. 12) both clubs should drop with 
the same impulse, even though they are making differ- 
ent movements. The slightest variation from this 
rule will destroy the gracefulness and beauty of the 
swinging. 

When facing front, avoid turning the body from 
side to side, except in Fig. 1. Practice before a mir- 
ror in order that every movement of the club may be 
seen while facing front. This will teach one to look 
at his audience, instead of turning his head and watch- 
ing the clubs. Master your clubs instead of allowing 
them to master you. 



ERRATA. 

INDIAN-CLUB SYSTEM. 
TWO CLUBS. 

Fig. 24 should face to the left — as directed in the 
instruction accompanying the illustration. 



i56 



PHYSICAL TRAINING. 



WARMAN'S INDIAN-CLUB 
TWO CLUBS. 



SYSTEM. 



Take position by pointing the two clubs to the left, 
as shown in the illustration. Keep the palms of the 
hands up in order to steady the clubs. Toss both 
clubs up and out, sweeping them down in front of the 
body, and bringing them up to left side. Avoid 
angles. Toss- them out and bring them in as if de- 
scribing an arc of a circle. 

N. B. — To take up the clubs artistically — which 
cannot be done until all the movements shall have 
been learned — see page 187. 



X X 




Fig. i. 

POINT. 

Point left — Sweep. Point right — Sweep, 



" Halt. 



PHYSICAL TRAINING. 



157 



Change — by -halting at position and making a small 
outward with the left, and a full sweep with the right; 
both clubs dropping simultaneously. The club in the 
right hand makes a large revolution, while the one in 
the left makes a small one. 




Fig. 2 



SMALL LEFT— LARGE RIGHT. 

Small Wheel — left. Large Wheel— right. 



i58 



PHYSICAL TRAINING. 



Change— by sweeping both clubs in front and 
bringing them up on the right side, and halting them 
in position of point right. Make a small outward with 
the right hand, and a full sweep with the left, both 
clubs falling simultaneously. 



\ 




Fig. 3. 



SMALL RIGHT. LARGE LEFT. 

Small Wheel — right. Large Wheel — left. 



it i< 



PHYSICAL TRAINING. 



T 59 



Change — by sweeping the clubs back to the left 
side and halting them a second, making a small out- 
ward with the left and a full sweep with the right. 
Sweep them both to the right side and halt a sec- 
ond making a small outward with the right and a full 
sweep with the left; thus alternating the movement 
from side to side. 



-^ M\ 



t 
r 
1 


if 


1 
1 

1 


\i 


i 
i 
i 

i 


1 
t 

[ 


1 

* 


\ 

\ 


1 
\ 




Fig. 4. 



ALTERNATE. 
Small left — Large right — Sweep. Small right — Large left — Sweep 



i6o 



PHYSICAL TRAINING. 



Change — by sweeping the clubs back to the left 
side and halting the club in the left hand at poise i; 
but pass the right club up in front of the face and 
push it back of the head, letting it drop as if to make 
an inward. Instead of making a small circle, push it 
to the right, as shown in the illustration. As the right 
club drops behind the head, the left club sweeps back 
in front toward the right side. The clubs now change 
position — the left club is pushed back of the head, 
and the right club sweeps back in front. 






V \ 



! \ 




Fig. 5. 



BACKWARD DROP. 
Backward drop — right — push. Backward drop — left — push. 



PHYSICAL TRAINING. 



Change — by halting the left club at poise i ; swing 
it to poise 2; and drop it in front of the face. While 
this is being done the right club sweeps back on the 
circle in front, and halts at poise 1 on the right side, 
then to poise 2, and drops in front of the face; thus 
making the regular poise and drop with each hand. 



* . 1 







Fig. 6. 



FORWARD DROP. 
Poise and drop — Left. Poise and drop — Right. 



162 



PHYSICAL TRAINING. 



Change — by halting the clubs a second when they 
are on the left side. Turn the left club to an outward, 
while the right club passes down in front and sweeps 
up on the right side, making a small inward and push 
— as in the backward drop. It then sweeps down in 
front and is pushed back of the head, making a back- 
ward drop and push, while the left club is making an 
outward. 




Fig. 7. 



OUTWARD LEFT — BACKWARD DROP. 
Outward left — Sweep. Backward drop and push — Right. 



PHYSICAL TRAINING. 



163 



Change— by converting the backward push and 
drop of the right club, to an outward and sweep. 
When the club is pushed right the third time, instead 
of dropping it in front, turn it immediately to an out- 
ward. The left club makes no change but continues 
making the outward and sweep. 




Fig. 8. 



ALTERNATING OUTWARD. 

Outward left— Sweep. Outward right— Sweep. 



164 



PHYSICAL TRAINING. 



Change — by halting both clubs a second, just as 
the right club closes the third small outward. Reverse 
it to a small inward, followed by a full sweep. The 
left club also reverses its movement, making a sweep, 
followed by a small inward. One club is making an 
inward while the other is making a sweep. 




Fig. 9. 



ALTERNATING INWARD. 
Inward right — Sweep. Inward left — Sweep. 



Both clubs left side. 



PHYSICAL TRAINING. 



I6 5 



Change — by making a small outward left, and a 
full sweep with the right; i. e., what is known as small 
left, large right. Sweep both clubs in front at the 
same time, and bring them up on the right side, and 
sweep them up, over and back of the head, making 
small circles, both clubs parallel, as shown in the illus- 
tration. 



- - ; " *^?* "~L Vf*^tT ~ - 1 ^ ~ - «• 

/ / / ?^>V - * \ N - 



Fig. 10. 



SMALL CIRCLES — BACK. 

One small circle — Sweep. 
Two " circles " 
Three " " Change. 



i66 



PHYSICAL TRAINING. 



Change — by making an extra small circle with the 
left hand while the right sweeps in front. The right 
hand passes back to a small inward, while the left 
hand sweeps in front. By the time the small inward 
is finished with the right hand, the left will be in place 
for a small outward. The clubs now join, and make 
another double circle back of the head. 




LEFT — RIGHT — EOTH. 

Small left— Sweep. Small right — Sweep. Small— Both. 

" " " 2 " " 

u « ., „ „ „ 3 „ 



PHYSICAL TRAINING. 



167 



Change — by pushing the left club up and out from 
the shoulder, while hastening the right in front, and 
making a full sweep, till — without halting either club 
— the right club is exactly opposite the left, just as the 
right passes the feet — both arms extended. The clubs 
should now follow each other, but neither catch the 
other. The right hand makes an inward and sweep, 
while the left is following with a sweep and outward. 




Fig. 12. 



THE WINDMILL. 
Inward right — Outward left — Sweep — Sweep. 



omit sweep. 



i68 



PHYSICAL TRAINING. 



Change — by slowing up on the left till the right 
now catches it. Sweep both clubs in front and back 
of the head (Fig. 10). Continue the small inward 
circles with the right hand, but shift the position of 
the left a trifle forward, making small side-circles. 
Both clubs should fall and rise at the same time, each 
crossing the track of the other. Swing them so that 
the circles are at right angles. 




Fig. 13. 



SIDE AND INWARD — LEFT. 

Small side — Left. Small inward — -Right 



PHYSICAL TRAINING. 



169 



Change — by quickly shifting the clubs to the right 
side, making a small inward with the left, and a small 
side with the right. 




SIDE AND INWARD — RIGHT. 
Small side — Ria;ht. Small inward — Left. 



170 



PHYSICAL TRAINING. 



Change — by shifting the clubs back to the left side, 
and then back to the right, continuing the same move- 
ment, but alternating from side to side. 




Fig. 15. 



ALTERNATE. 
Side and inward — Left. Side and inward — Right. 



PHYSICAL TRAINING. 



171 



Change — by bringing the clubs to a perpendicular 
poise on either side of the head. Make a small in- 
ward with the right, then a small inward with the left; 
again with the right, and again with the left. Sweep 
the right in front of the face, then the left, and bring 
them up to repeat the small inwards with each. 




RIGHT- LEFT — RIGHT — LEFT— SWEEP — SWEEP. 

Inward right-Inward left-Inward right-Inward left-Sweep-sweep. 



" omit sweep. 



172 



PHYSICAL TRAINING. 



Change — by omitting the sweep the third time. 
At the conclusion of the small circles, bring the clubs 
again to a perpendicular poise on either side of the 
head, and make small side-circles; both clubs falling 
and rising simultaneously. 




Fig. 17. 



SMALL SIDES. 
Small side— Right. Small side — Left. Together. 



PHYSICAL TRAINING, 



173 



Change — by bringing the clubs again to a perpen- 
dicular poise on either side of the head. Make small 
inwards with each hand at the same time, the clubs 
crossing each other at the handles. 




SMALL INWARDS. 
Small inward — Right. Small inward — Left. Together. 



174 



PHYSICAL TRAINING. 



Change— by sweeping both clubs in front of the 
face at the same time, crossing each other above and 
below in the circle. Keep the arms as fully extended 
as possible. 



V. 




Fig. 19. 



Sweep 



INWARD SWEEPS. 
inward— Right. Sweep inward— Left. Together. 



PHYSICAL TRAINING, 



175 



Change — by bringing the clubs again to a perpen- 
dicular poise on either side of the head, and then 
unite the last three moves in one; /. e., giving them in 
succession — one of each. 



-.SrSftRr 



^?X 




SIDE — INWARD — SWEEP. 
Small sides — Small inwards — Sweeps. 



" change. 



176 



PHYSICAL TRAINING. 



Change— by bringing the clubs again to -a perpen- 
dicular poise, and swing them to small circles toward 
the left (Fig. 10). Then turn the body quickly to the 
left— without moving the left foot. Make small side- 
circles once: Sweep the clubs together, bringing them 
up on the right side. Turn the body right— without 
moving the right foot, and make small side-circles 
once. Sweep the clubs back to the left side and 
repeat. Both clubs should fall together— only one 
club being visible to any one sitting directly opposite. 




*J 



Fig. 21. 



SMALL SIDE — LEFT AND RIGHT. 

1 Small side— Left— Sweep. 1 Small side— Right— Sweep. 

2 " " " " 2 " 

2 " " i( " 3 " " omit sweep. 



PHYSICAL TRAINING, 



177 



Change— by halting the left club as it points up till 
the right club points down. Instead of the clubs fall- 
ing simultaneously, they now fall successively. 




Fig. 22, 



ALTERNATE. 

Small sides. Down— Right. Down— Left. 



178 



PHYSICAL TRAINING. 



Change — by halting the right club when it points 
up, till the left club also points up. Continue the 
small side-circle forward, with the left hand, but 
reverse the small side-circle with the right hand. 
Again both clubs fall simultaneously, though in oppo- 
site directions. 




Fig. 23. 



REVERSE. 

Small sides. Forward — Left. Reverse — Right 



<< << n 



PHYSICAL TRAINING. 



179 



Change— by making small sides and sweeping to 
the left side. Turn the body to the left, without mov- 
ing the left foot. Make small sides as soon as the 
clubs come up on the left side; then make small 
circles again, but pass both clubs inside the arms- then 
again small sides outside; then thrust both clubs under 
the arms, as shown in the illustration. Then toss the 
clubs up for small sides again. 




<(.,. 



t /> 



& 



Fig. 24. 

double chin-knocker. 
Small circles— Outside— Inside—Outside— Under. Toss. 



sweep. 



i8o 



PHYSICAL TRAINING. 



CHANGE-by sweeping the clubs in front-now 
facing front. Check the right club when the arm and 
lub § are perfectly horizontal. _ ^ ^ b ££ 
of the head and make a small inward-left three times 
while holding the right hand and club perfectly ^ quiet. 
Sweep the left club in front, make a poise and drop, 
and, as it drops, sweep the right club down with it. 



A 



" * \ 




RIGHT HORIZONTAL. 

Horizontal-Right. Inward i-Left. 



" 3 " and sweep. 
Poise and drop-Left. Sweep both. 



PHYSICAL TRAINING. 



Change — toy sweeping the clubs up to the left side, 
holding the left arm horizontal, ard passing the right 
club back of the head. Make three small inward 
circles with the right hand, then sweep in front of the 
face, and make a poise and drop with the right hand. 




LEFT HORIZONTAL. 

Horizontal— Left. Inward i — Right. 
" 2 " 



" 3 " and sweep. 
Poise and drop — Right — Sweep both, 



lg2 PHYSICAL TRAINING. 

CHANGE-bv sweeping the clubs to a small circle 
back of the head (Fig. to). Turn the body squarely 
to the left-the weight on both feet. Make small 
sides simultaneously; then sweep them to the floor 
and pass them as far back as possible w.thout bendmg 
the arms or the body. Do not allow the clubs to 
wabble Check the clubs quickly and pass them at 
Ince up and back of the head, and check them Do 
Z allow them to swing loosely toward the back. 
Swing again to small sides. 




Fig. 27. 

CHECK. 

1 Small S ide-Sweep-Check. Up-Check. 

2 " ' " 

„ " " change. 



PHYSICAL TRAINING. 



I8 3 



Change — by making an extra small side-circle with 
the left hand, while the right makes a large side-circle. 
Then make a small side-circle with the right hand, and 
a large side-circle with the left. Both clubs should 
fall with the same impulse — the one making a large 
circle, while the other makes a small. 




Fig. 28. 



1 SHOULDER BRACE. 

Small left — Large right. Small right — Large left. 



a 
It (i 



change. 



PHYSICAL TRAINING. 



CHANGE-by checking the large side-circle, with 
the right hand, just as the club has passed a short dis- 
tance back of the feet. At the same time extend the 
left arm and club up and forward— pointing exactly 
opposite the right. Slip the right foot a little back of 
the left— the momentum of the club on, the downward 
sweep will aid you. With a quick but strong impulse 
sweep both clubs at once in opposite directions-the 
left arm makes a large circle forward, the right arm 
a large side-circle reversed. Keep the arms unbent 
and close to the body. 







Fig. 29. 

large reverse. 
Large side-Forward-Left. Large side-Backward-Right. 



PHYSICAL TRAINING. 



i«5L 



m Change— by halting the right club as it sweeps up 
in front on the third reverse. Let it fall to a small 
side Check the left club as it passes the feet the 
third time, and bring it up in front with a sweep. It 
will reach there in time to join the right club as it 
makes a second small side-circle. Join them (both 
making a small side), sweep them- to the front (turn- 
ing the body front), and pass them back of the head, 
making small circles back (Fig. 10). Pass directly to 
the windmill, and add small side alternates (Fig. 22) 





y 


:-^<, 


•-» 






/ S"S" 


v^C 5 


r ->>.7 




1 


1 .* * t . 

* S / ' 

' Ml * • 


f t> 




\ 


■'i 
1 

J 

1 

I 


/ f ; 
* * ; ; 

» |t ■ 


8> 


X SI 

V A 

As * 
A • 


\ 
\ 

\ 

\ 
I 


/ * ' * \ 




/ ' ' 


/ 


1 
% 
I 


1 \ \ V 


/ j 


/ ' 


/ 

/ 
f 


» 


% As* 


> ~ v 


■'** 




t 


* "y / «•■ 


Ivf ^* 






% 


\ / s*~ ~~ 


T, ""■*! 







^ 



Fig. 30. 

windmill — alternate. 

Inward right— Outward left— Small side right— Small side left- 
Sweep. Sweep. 

Inward right— Outward left— Small side right— Small side left- 
Sweep. Sweep. 

Inward right-Outward left-Small side right-Small side left- 
Sweep both. 



j86 physical training. 

the finish. 
Halt the right club when completing the third small 
alternate, till the left club comes up on the third small 
circle. Sweep both in front with one impulse, and 
pass them back over the head to a small circle (Fig. 
10). Follow this with a small side-circle (Fig. 21). 
Pass the clubs gracefully under the arms (Fig. 24). 
Keep them there till you have made your bow and 
exit. 




PHYSICAL TRAINING. 187 



WARMAN'S INDIAN-CLUB SYSTEM. 
TWO CLUBS. 

TO TAKE THEM ARTISTICALLY FROM THE FLOOR. 

Face front. Stand between the clubs. Fold the 
arms. With the first note of the music, unfoldythe 
arms, raise the hands above the head, and sweep them 
down to the side. Bend the body, take the clubs with 
sufficient impulse to sweep them a short distance back. 
Straighten the body, and this will give the clubs an 
impulse forward. Sweep them up high enough in 
front to make small side circles (Fig. 17), then small 
circles back of the head (Fig. 10), then, turning the 
body quickly to the left, make small side circles (Fig. 
21), halting them in position of Fig. 1— two clubs. 

N - B. — In class exhibitions we would advise the 
pupils to leave the platform at the close of the one- 
club exercise, and when they return, carry the two 
clubs under the arms, as shown in Fig. 24. At a sig- 
nal from the music, toss the clubs in front to the same 
position as when sweeping them up from the floor. 



l88 PHYSICAL TRAINING. 

We herewith present our system of exercises: 

CONDENSED FOR CALLING — TWO CLUBS. 

No. i. Point Left. Right— Left. 



No. 2. Small left — Large right. 1-2-3. Sweep. 

No. 3. Small right — Large left. 1-2-3. Sweep. 

No. ' 4. Alternate. Left — Right. 
<< <( 

" " sweep. 

No. 5. Backward drop. Right — Left. 



No. 6. Forward drop. Left — Right. 

(i <« 

« « 

No. 7. Outward left — Backward drop, right. 

<( u 

No. 8. Alternating outward. Left — Right. 

<« <« 

« a 

No. 9. Alternating inward. Right — Left. 

" sweep. 

No. 10. Small back-circles. 1 — Sweep. 

2 

3 change. 

No. 11. Left— Right— Both 1 
a tt u 2 

" " " 3 change. 



PHYSICAL TRAINING. 189 

No. 12. Windmill. 1-2-3. 
No. 13. Side and inward — Left side. 1-2-3. 
No. 14. Side and inward — Right side. 1-2-3. 
No. 15. Alternate. Left — Right. 



No. 16. Right— Left— Right— Left — Sweep— Sweep. 

« u « « « u 

" Halt. 
No. 17. Small sides. 1-2-3. 
No. 18. Small inwards. 1-2-3. 
No. 19. Double sweep. 1-2-3. 
No. 20. Small side — Inward — Sweep. 



" Turn. 
No. 21. Small sides, left-one. Small sides, right-one. 
" " " two " « « two. 

" " three " « « three. 
No. 22. Alternate. Right — Left. 



No. 23. Reverse 1-2-3. Sweep to left side. 
No. 24. Out— In— Out— Under. Toss. 



" and sweep. 
No. 25. Right — Horizontal. 

Left — Inward. 1-2-3. Sweep. 
" Poise and drop. 

Take it along (the right). 



!C>0 PHYSICAL TRAINING. 

No. 26. Left — Horizontal. 

Right — Inward. 1-2-3. Sweep. 
" Poise and drop. 

Take it along (the left). Sweep— turn. 

No. 27. Small sides and check. Up. 
» " two " " 

" " three 

No. 28. Shoulder brace. Left— Right. 

<< u 

" reverse. 
No. 29. Large reverse. 1-2-3. 
No. 30. Windmill and alternate. 1-2-3. 

Sweep the clubs under the arms, and make your 
exit. 



S^vtii i^(|SW j '55 yB,r c> 



BOXING GLOVES. 




We would call special attention to those interested in the 
manly art of self-defence, to our superior line of Boxing Gloves. 
We have arranged in our new factory a special room for manu- 
facturing these goods, and will make an extra quality of gloves, 
out of the very best material, and on the latest improved pat- 
terns. Manufacturing as we do, in very large quantities, we are 
enabled to offer our customers these superior gloves at compara- 
tively low prices, and can recommend them as superior to any 
other glove on the market. 

Each glove, from 40 up, will bear our trade-mark to insure its genuine- 
ness, and will be known as " Spalding's Trade-marked Boxing Gloves." 
_»■»_ . .«— Per Set o£ 

PRICE LIST. Four Gloves. 

Mo. AA. Boys' size, same as No. BB $1 50 

No. BB. Men's Size Boxing Gloves, chamois back, tan palms; 

cheapest glove made 2 00 

No. A. Boys' size; same as No. B 250 

No. B. Men's size Boxing Gloves, chamois back with tan palm; 

new style; strong and durable 3 00 

No. C. White Kid, tan palms; same style as No. D 400 

No. D. AH White Kid, made after the new pattern 4 50 

No. 20. Glove is made with chamois back, tan-palm ; strong and 

well made 4 00 

No. 40. An all Buckskin Glove, made of fine quality buck; very 

soft, large, and nice for amateurs 5 00 

No, 45. Same as No. 40, heel padded S So 

No. jo. A superior Glove, kid back, tan palm; the most durable 

and best glove made at the price S SO 

No. 55. A superior Glove, well made; kid back, buckskin palm.. o 00 
No. 60. Fine White Kid, large size, fully stuffed; a soft, light 

glove for amateurs ; ventilated palm 6 5° 

No. 65. Same as No. 60; heel padded 700 

No. 70. . Professional (or Chandler's) White Kid Glove; same 

style as used by Chandler, Sullivan, and other well 

known boxers; a perfect glove for expert boxers .... 75° 
No. 75. Four-ounce Professional Exhibition Fighting Glove, 

used by well known boxers for severe slugging 6 50 

N0.75A. Two^ounce Hard Fighting Glove 650 

No. 80. Graham's Patent Safety Glove; made of finest material, 

with Graham's patent safety tip 7 °° 

N0.S5. Same as No. 80; heel padded 750 

£S!£i£2: A. 6. SPALDING & BROS., HEW ™ BK - 



X2Xr3DZ^.N* CXjTT33JS. 







CLUBS 



Made to 
Exact Size 
and Weight 




In introducing our new Trade-marked Indian Clubs, we would call 
special attention to the perfect shape, beautiful ebony finish, and correct 
weight of each club. We select the very choicest timber for these 
clubs, turn them by hand, and work each club down to the exact troy 
weight, and this care in making-, tog-ether with the beautiful ebony fin- 
ish, highly polished, and banded in gold, with nickel-plated heads, 
makes them the most beautiful and desirable Indian Clubs ever placed 
upon the market. We purpose keeping these clubs up to the very high- 
est grade, and to protect ourselves and customers against cheap imita- 
tions, our trade-mark will be stamped on each club, as represented in 
the above cut. The following very low prices will make these clubs 
very popular. 

Prices of Spalding's Trade-marked Indian Clubs. 

Weight. Per Pair. Weight. Per Pair. 
I lb $ i 25 6 lbs $3 00 



2 lbs. 



» So 
3 " 200 



2 25 

2 73 



3 So 

4 00 

5 00 



A. G. SPALDING & BROS., 

241 Broadway, 108 Madison Street, 

NEW YORK. CHICAGO, 







*\l 



^ 







ibhIhSX 0F CONGRESS 



029 712 949 1 




